Box
Core-
In teams of 2-
Partner 1- 10-15-20-25-30-35 Sit ups
Partner 2- Suitcase carry while partner 1 works.
Then switch roles..
Metcon-
"Progressive Grace"
10 Clean & jerks 60/40kg
10 Clean & jerks 70/45kg
10 Clean & jerks 80/50kg
Immediately into-
30 Bar facing burpees
Bodyweight
Metcon-
10 AMRAP-
10 HRPU
20 walking lunges
10 Sit ups
rest 2 minutes
200 "Mountain climbers"
Plate & Dumbell WOD
Warm up-
5 rounds-
5 Lunge-Lunge- squat
5 sit ups
5 push ups
Core-
3 rounds-
10 Plank- Elbows to hands
10 Plank pull through
30 "Mountain climbers"
Metcon-
10 AMRAP-
10 Clusters
20 OH lunges
10 Sit ups
