Vastberaden programming (Home WODs) Week 31
Warmup:
4 Rounds
30 Jumping jacks
20 Mountain climbers
10 Reverse lunges / Jumping lunges
Beginner:
3 Rounds for time
150 Jumping Jacks
15 Burpees
Intermediate:
3 Rounds
150 Mountain climbers
15 Burpees
Experienced:
3 Rounds
150 Double unders
15 Burpees tuck jumps
Cooldown:
Calf stretch 2:00
Warming up
3 Rounds
4 Spiderman lunges + reach
4 Vinayas
4 Kosack squats (each)
3 Rounds
10 Hip taps
10 Push ups +
1:00 plank
Beginners
Tabata
Couch Push ups
Tabata
Sit ups
Tabata
Air squats
Intermediate & Experience
Tabata
Push ups
Tabata
Sit ups
Tabata
Air squats
Tabata
Bottom hops
Cooldown
Twisted cross 2:00