Quarantine WOD 200927

Plate WOD

"Plate Mary"

20 AMRAP-
10 Plate curl & press
10 Pistol squats / sit to stand
20 Towel rows / Plate bent row

Dumbell WOD

14 Minutes AMRAP-
60 Jumping Jacks
10 Lateral burpees over DB
20 Single arm DB push press

Bodyweight

14 Minutes AMRAP-
60 Jumping Jacks
10 Lateral burpees over DB
20 Seconds Handstand hold / Feet elevated Pike

Running WOD

Location-

מצאו מקום עם כ-15 מדרגות


Warm up-

5 minutes of jog or walk


Work-

3 sets-
run up fast
run down slow

3 sets-
run every 2 stairs up
run down slow

4 sets-
jump up on one leg- switch legs every set.
run down slow

4 sets-
squat & jump every 2 stairs
run down slow

Quarantine WOD 200926

Plate WOD

Strength-

Squat press with plate– 8-8-8-8-8-8


Metcon-

3 rounds For time-
20 Knees to stand
40 Side jumps
30 HRPU
40 side jumps
40 sit ups
40 Side jumps

Dumbell WOD

"Dumbell Mary"

20 AMRAP-
5 HSPU / 5 seated DB press– each arm
10 Pistol squats / single leg sit to stand
20 DB bent rows (10 each arm)

Bodyweight

"Modified Mary"

20 AMRAP-
5 HSPU / 5 Pike push ups
10 Pistol squats / single leg sit to stand
30 Shoulder taps

Running WOD

Warm up-

5 Minutes jog / walk

Work-

1 KM run / 8 minutes run for distance
– Cool down- 5 minutes jog or walk

Quarantine WOD 200924

Plate WOD

Core-

Floor wipers– 4 sets of 15 reps (1 to the right, 1 to left, 1 center)


Metcon-

14 AMRAP-
21 Sumo DLHP with plate
15 Curl & presses with plate
9 "Yoga push ups"
30 Double unders / 30 side jumps / 60 singles

Dumbell WOD

For time-

3 rounds-
7 DB Sumo DLHP
5 Bent rows– each arm
3 DB thrusters– each arm

30 burpees

3 rounds-
7 DB Sumo DLHP
5 Bent rows- each arm
3 DB thrusters- each arm

90 Jumping jacks

3 rounds-
7 DB Sumo DLHP
5 Bent rows- each arm
3 DB thrusters- each arm

120 "Mountain climbers"

Bodyweight

For time-

3 rounds-
7 Air squats
5 HRPU
3 Roll ups

30 Burpees

3 rounds-
7 Air squats
5 HRPU
3 Roll ups

90 Jumping jacks

3 rounds-
7 Air squats
5 HRPU
3 Roll ups

120 Mountain climbers

Running WOD

Warm up-

5 minutes walk / Jog


Work-

10 sets of-
1 minute run
2 minutes walk or slow run
– Choose your own pace

Quarantine WOD 200922

Plate WOD

Upper body-

Handstand hip taps– 4 sets of 16 reps.
ScalingLegs on chair / Pike


Metcon-

10 Rounds for time-
4 Back & fort "Bear crawl"
6 Burpee Jump overs
8 Russian twists

Dumbell WOD

Metcon-

"Helen"
3 rounds for time-
75 Double unders / side jumps
21 DB swings – (if weight is too light increase reps to 42)
12 DB bent rows- each side- (if weight is too light increase reps to 21)

Bodyweight

Metcon-

For time-
14-12-10-8-6-4-2
Sit ups
Inverted burpees
Broad jumps


Running WOD

Warm up-

5 minutes slow jog
– חפשו שיפוע של כ-150-200 מטר


Incline run-

5 rounds of-
1 up hill slow pace
1 down hill slow pace
1 up hill fast pace
1 down hill slow pace