Vastberaden Home WOD’s Week 52

Workout 1 

Beginners 

20:00 AMRAP

10 Back scales (5 each)

10 High plank hip taps

20 lunges

10 High plank hip taps

30 Jumping jacks 

10 High plank hip taps

Intermediate 

20:00 amrap

10 Back scales (5 each)

1 Wall climb

20 Jumping lunges 

1 Wall climb 

30 Bottom hops

1 Wall climb

Experience 

20:00 amrap

10 Back scales (5 each)

10m handstand walk

20 Pistols

10m Handstand walk

30 Bottom hops

10m handstand walk

Workout 2

Beginners 

6 Rounds 

8 Couch push ups

12 High plank hip taps

16 Sit ups

Intermediate 

6 Round for quality

8 Pike push ups

12 Handstand shoulder taps

16 Hollow rocks

Experience 

6 Rounds for quality

8 Strict handstand push ups 

12 Handstand shoulder taps 

16 Hollow rocks

Workout 3

Beginners 

For time

40-30-20-10

Air squats

Sit ups

Int & Exp

10-20-30-40-50

Air squats

Sit ups

*every minute 5 burpees