Box
Lift-
EMOM 8-
1 Power snatch + 1 squat snatch + 1 OHS
Metcon-
For time-
100 Power/Muscle snatches 20/15kg
75 Sit ups
50 front squats
– In this specific order.
– Scale #1- Mix it however you want
– Scale #2- less reps- 90/80/70/60
Plate & Dumbell WOD
General warm up-
3 rounds of-
8 squats
5 Yoga push ups
3 rounds of-
5 Yoga push ups
3 burpees
3 rounds of-
3 burpees
8 squats
Part 1-
1 min AMRAP for each-
-DB / Plate Clusters
– Sit ups
– Burpees over plate/DB
– Rest
* Total of 5 rounds
* Count total reps
Part 2-
Tabata "Flutter kicks"
– 10 rounds of- 20 seconds work / 10 seconds rest
Bodyweight
Part 1-
1 min AMRAP for each-
– Push ups
– Sit ups
– No push up burpees
– Rest
* Total of 5 rounds
* Count total reps
Part 2-
Tabata "Flutter kicks"
– 8 rounds of- 20 seconds work / 10 seconds rest
