Quarantine WOD 210123

Box

Part 1-

Build Heavy Clean & jerk..


Part 2-

"Modified Open 15.1"

9 AMRAP-
15 T2B
10 Deadlifts 52.5/35kg
5 Power cleans

Immediately into- (10 minutes cap)
1 rep MAX clean & jerk

Plate & Dumbell WOD

Warm up-

5 rounds-
16 Jumping jacks
8 Lunges
4 Burpees


Part 1-

Alternating Deadbug– 5 sets of 8 reps each side



Part 2-

5 rounds of-
2 Min AMRAP / 1 Minute rest-
12 Kneel to stand with Plate/Dumbell
6 Back & forth "Bear crawl"
AMRAP of Jumping jacks in the remaining time..

Count total "JJ"s.

Bodyweight

Part 1-

Alternating Deadbug- 5 sets of 8 reps each side

Part 2-

5 rounds of-
2 Min AMRAP / 1 Minute rest-
12 Squat jumps
6 Back & forth "Bear crawl"
AMRAP of Jumping jacks in the remaining time..

Count total "JJ"s.