Vastberaden programming (Home WODs) Week 23
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
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
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