Vastberaden programming (Home WODs) Week 23

WOD 1: Lower body

Beginners

For time

40-30-20-10

Air squats

Sit ups

Intermediate & Experienced

10-20-30-40-50

Air squats

Sit ups

*every minute 5 burpees

WOD 2: Upper body

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

WOD 3: Legs & Core

Beginners:

4 Rounds

10 Tuck crunches

10 Lunges (jumping if possible)

200m run

rest 2:00

Intermediate & Experience

5 rounds

20 Tuck crunches 

20 Jumping lunges

200m run (sprint)

Rest 2:00