Plate & Dumbell WOD
Metcon-
12 AMRAP-
2-4-6-8…
OH lunges- plate / DB
Ground to OH
Jump overs
Cash out-
"Plank Party"
20-10-10- On elbows – Side plank – Side plank
30-15-15
40-20-20
50-25-25
60-30-30
* Rest 20 seconds between sets
* For your comfort here is the stopwatch scheme-
Start @ 00:00-00:20-00:30-00:40
Start @ 1:00-1:30-1:45-2:00
Start @ 2:20-3:00-3:20-3:40
Start @ 4:00-4:50-5:15-5:40
Start @ 6:00-7:00-7:30-8:00
Bodyweight
Metcon-
12 AMRAP-
2-4-6-8…
Jumping lunges
Atomic sit ups
Jump overs
Cash out-
"Plank Party"
20-10-10- On elbows – Side plank – Side plank
30-15-15
40-20-20
50-25-25
60-30-30
* Rest 20 seconds between sets
* For your comfort here is the stopwatch scheme-
Start @ 00:00-00:20-00:30-00:40
Start @ 1:00-1:30-1:45-2:00
Start @ 2:20-3:00-3:20-3:40
Start @ 4:00-4:50-5:15-5:40
Start @ 6:00-7:00-7:30-8:00
