At Home WOD - "Triple Decker"
At 0:00 complete:
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead
At 7:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups
At 14:00 (ending @ 21:00)
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters
**Odd object can be anything other than a barbell....preferably not a DB or KB but if it's all you have access to then it will work.
Core Cashout:
:40 work / :20 rest
Plank
Side Plank
Side Plank
(Repeat)
Strength: (Snatch)
E1:30MOM x 12:
Hang Snatch + Power Snatch + OHS
**Start at 50% of 1RM and build by feel
LF:"Tri Cycle"
AMRAP 12:
1:00 Bike
1:00 Ski
1:00 Row
**Score Cals"
Benchmark WOD: "Helen"
3 Rounds:
400m Run
21 KB Swings (53/35)
12 Pullups
FW: Sub Jumping Pullups
LF: Sub KB SDLHP for Pullups
