Box
Lift-
EMOM 10-
1 Power clean
1 squat clean
1 jerk
Metcon-
7 RFT-
7 Box jump overs
7 T2B
7 HPC 60/40kg
Plate & Dumbell WOD
Warm up-
3 rounds-
5 Lunge-Lunge-Squat
5 sit ups
5 Bodyweight "Good morning"
5 No push up burpee
Part 1-
Plate bent row / DB single arm bent row–
6 sets of 20 seconds work for quality / 40 seconds rest.
Part 2-
For time-
4 rounds-
20 Walking lunges (no weight)
20 sit ups
3 rounds-
15 Plate/DB curl & press
15 Towel rows
2 rounds-
20 Burpees
20 Push ups
Bodyweight
For time-
4 rounds-
20 Walking lunges (no weight)
20 sit ups
3 rounds-
15 "Yoga push ups"
15 Towel rows
2 rounds-
20 Burpees
20 Push ups
