Box
Bodyweight-
Every 45 seconds X 10 sets- 1 legless rope climb
Scaling-
1) 1 Rope climb- using legs
2) 8 Australian pull ups
Metcon-
2 rounds of-
3 AMRAP-
Row 10/8 cals
5 Over the rower burpees
rest 1 minute
3 AMRAP-
8 DB hang clean & press 45/30kg
8 Sit ups
rest 1 minute
Bike 8/6 calories
12 KB Sumo DLHP 32/20kg
Bodyweight
Upper body-
5 sets of 5-10 Kipping HSPU
Scaling-
– Wall climbs
– Pike push ups
Metcon-
5 Rounds for time-
20 Towel rows
20 Hip tap- Hip tap- Push ups
Plate & Dumbell WOD
Warm up-
4 rounds-
8 Sit ups
6 "Good mornings"
4 Burpees
Upper body-
5 sets of 5-10 Kipping HSPU
Scaling-
– Wall climbs
– Pike push ups
Metcon-
5 Rounds for time-
15 Push press with plate / DB
15 Bent over row with plate / DB
15 Hip tap- Hip tap- Push ups
