Box
Bodyweight-
50 hip taps in Handstand / Pike
Push-
Build heavy set of- 1 split stance press + split jerk
Metcon-
For time-
30 Thrusters 50/35kg
20 Devil press 22.5/15kg
10 Lateral burpees
Plate & Dumbell WOD
Warm up-
3 Rounds-
10 "Bird dog"s
10 Jumping jacks
3 rounds-
5 Yoga push ups
7 Squats
Core–
3 rounds of-
30 seconds work / 15 seconds rest-
– OH Plate / Dumbell hold
– Hollow hold
– Plank
Metcon–
5 Rounds for time-
10 Plate / DB thrusters
10 Sit ups
10 Plate / DB thrusters
30 side to side jumps
Bodyweight
7 Rounds for time-
10 Lunge-Lung-Squat
10 Sit ups
10 Push ups
30 side to side jumps
