Box
Pull-
Complete 10 legless rope climbs
Scale-
1) with legs
2) Half way- with or without legs
3) x2 sit to stand
Metcon–
14 AMRAP-
10 Deadlifts 100/65kg
20 DB shoulder to OH 22.5/15kg
60 Double unders
Plate & Dumbell WOD
Warm up-
Tabata this- 3 rounds-
– Plank
– squats
– Hip taps
Metcon-
For time-
21-15-9
OH lunges with plate/DB
Ground to OH
Hollow rocks
rest 1 minute
18-12-6
OH lunges with plate/DB
Ground to OH
Hollow rocks
rest 45 seconds
15-9-3
OH lunges with plate/DB
Ground to OH
Hollow rocks
rest 30 seconds
100 "Mountain climbers"
Bodyweight
For time-
21-15-9
Jumping lunges
HRPU
Hollow rocks
rest 1 minute
21-15-9
Jumping lunges
HRPU
Hollow rocks
rest 1 minute
21-15-9
Jumping lunges
HRPU
Hollow rocks
rest 1 minute
100 "Mountain climbers"
