wod-saturday

WARM UP

2 Rounds / 30 Seconds each

  • Superman
  • Hollow Hold
  • Walk out to plank push up
  • Plank walk left 5, Plank walk right 5
  • Alt Lunges
  • Burpees

COMPLETE AS FAST AS POSSIBLE

WITH A PARTNER

Run together

You go, I go for the remaining exercises, split in any way you like

Each person completes half of the reps

  • Run 200m
  • 50 burpees
  • 50 Power Cleans (95/65), Alt KB Cleans, Squat jumps
  • 100 DU / Jump Ropes

REST 1 MIN

  • Run 200 m
  • 50 Lateral burpees over a towel / bar
  • 50 Thrusters (95 / 65), Alt KB Thrusters or Jumping Lunges
  • 100 DU / Jump Ropes

REST 1 MIN

  • Run 200 m
  • 50 burpees to a doorway
  • 50 Power Cleans (95/65), Alt KB Cleans, Squat jumps
  • 100 DU / Jump Ropes

REST 1 MIN

Run 200 m

  • 50 Object / Plate burpees
  • 50 Thrusters (95 / 65), Alt KB Thrusters or Jumping Lunges
  • 100 DU / Jump Ropes
  • SOLO

Run 200m

  • 25 burpees
  • 25 Power Cleans (95/65), Alt KB Cleans, Squat jumps
  • 50 DU / Jump Ropes

REST 1 MIN

  • Run 200 m
  • 25 Lateral burpees over a towel / bar
  • 25 Thrusters (95 / 65), Alt KB Thrusters or Jumping Lunges
  • 50 DU / Jump Ropes

REST 1 MIN

  • Run 200 m
  • 25 burpees to a doorway
  • 25 Power Cleans (95/65), Alt KB Cleans, Squat jumps
  • 50 DU / Jump Ropes

REST 1 MIN

  • Run 200 m
  • 25 Object / Plate burpees
  • 25 Thrusters (95 / 65), Alt KB Thrusters or Jumping Lunges
  • 50 DU / Jump Ropes

CORE

3 ROUNDS / 30 sec each

  • Forearm plank
  • Left side plank
  • Right side plank
  • v ups