Vastberaden Home WOD’s Week 53

Workout 1 

Beginners 

Every 2 mins for 10 mins do:

20 Air Squats

— then —

Every 2 mins for 10 mins do:

20 Box Push-ups

Intermediate 

Every 1 min for 10 mins do:

15 Jumping Air Squats

— then —

Every 1 min for 10 mins do:

15 Push-ups

Experience 

Every 1 min for 10 mins do:

10 pistols

— then —

Every 1 mins for 10 mins do:

10 handstand push ups

Workout 2

Beginners

20:00 Amrap

10-20-30-40-50-60…..

High plank shoulder taps

Air squats

Sit up

*Start every round with a 400m run

Inter & Exp

30:00 Amrap

10-20-30-40-50-60…..

High plank shoulder taps

Air squats

Sit up

*Start every round with a 400m run

Workout 3

(repeat workout from week 26)

All levels 

Emom 20

:40 Run (Fast)

:20 Walk (Rest)