Vastberaden programming (Home WODs) Week 24

WOD 1: 

Beginners 

For time

100 Couch push ups

*every minute 10 mountain climbers 

 

Intermediate 

For time

100 Push ups

*every minute 20 mountain climbers 

 

Experience 

For time

100 Deficit push ups

*every minute 20 mountain climbers

 

 

WOD 2: 

Beginners 

For time

80 Jumping jacks

60 Lunges

40 Sit ups

20 Push ups

Rest 2:00

20 Push ups 

40 Sit ups

60 Lunges

80 Jumping jacks

 

Intermediate 

For time

100 Jumping jacks

80 Lunges

40 Hollow rocks

20 Pike push ups 

Rest 2:00

20 Pike push ups 

40 Hollow rocks

80 Lunges

100 Jumping jacks

 

Experience

For time

100 Double unders

80 Lunges

40 Hollow rocks

20 Strict handstand push ups 

Rest 2:00

20 Pike push ups 

40 Hollow rocks

80 Lunges

100 Double under

 

 

 

WOD 3: 

All levels

Run 5km