Box
Core-
4 super sets of-
14 renegade rows
45 seconds plank
Strength-
Floor press in plank- 8-8-8-8
Metcon-
For time-
15 Burpees to target
75 wall balls
15 burpees to target
75 DB hang clean& jerk 22.5/15kg
15 burpees to target
Bodyweight
Core-
5 sets of-
20 hollow rocks
15 sit ups
20 seconds hollow
Metcon-
For time-
30-25-20-15-10-5-
Jump overs
Push ups
No push up burpees
Plate & Dumbell WOD
warm up-
Tabata this- 20 work / 10 rest-
Air squat
Slow "Good morning"
Sit ups
Push ups
– Total of 3 rounds
Strength-
5 super sets of-
20 Bent row with plate / DB
20 Hollow pull overs
– rest 30-60 seconds.
Metcon-
For time-
30-25-20-15-10-5-
Jump overs
Push ups
Sumo DLHP
