Box
Squat-
Every 90 seconds-
5-5-5-3-3-3-1-1-1
Metcon-
6 rounds for time-
10 hang squat clean 20/15kg
8 Barbell sit ups
6 Lateral burpees
40 DU
Plate WOD
Core-
Floor wipers– 4 sets of 15 reps (1 to the right, 1 to left, 1 center)
Metcon-
14 AMRAP-
21 Sumo DLHP with plate
15 Curl & presses with plate
9 "Yoga push ups"
30 Double unders / 30 side jumps / 60 singles
Dumbell WOD
For time-
3 rounds-
7 DB Sumo DLHP
5 Bent rows– each arm
3 DB thrusters– each arm
30 burpees
3 rounds-
7 DB Sumo DLHP
5 Bent rows- each arm
3 DB thrusters- each arm
90 Jumping jacks
3 rounds-
7 DB Sumo DLHP
5 Bent rows- each arm
3 DB thrusters- each arm
120 "Mountain climbers"
Bodyweight
For time-
3 rounds-
7 Air squats
5 HRPU
3 Roll ups
30 Burpees
3 rounds-
7 Air squats
5 HRPU
3 Roll ups
90 Jumping jacks
3 rounds-
7 Air squats
5 HRPU
3 Roll ups
120 Mountain climbers
