Box
Bodyweight-
Every 2 minutes- for 4 rounds-
Odd- 10-15 pull ups
Even- 20-30 sit ups
Metcon-
10 Rounds for time-
5 Thrusters 60/40kg
35 Double unders
Bodyweight
10 Rounds for time-
4 Back & forth "Bear crawl"
6 Burpee broad jumps
8 "Atomic sit ups"
10 Jumping jacks
Plate & Dumbell WOD
Warm up-
5 rounds of-
8 "Bird dogs"
8 Lunges
4 Burpees
4 Roll ups
Part 1-
4 Sets of 6-8 pistol squats each leg
– Scaling–
Single leg sit to stand..
Metcon-
10 Rounds for time-
4 Back & forth "Bear crawl"
6 Plate / DB clusters
8 "Russian twists"
10 Jumping jacks
