Vastberaden programming (Home WODs) Week 32
Warmup:
4 Rounds
20 Russian twist
15 hip bridges
10 Supermans
5 Burpees
Beginner:
10 Rounds
8 Shot guns
8 Lunges
8 Bottom hops
Intermediate:
10-20-30-40-50
Shot guns
Lunges
Bottom hops
Experienced:
10-20-30-40-50
Hollow rocks
Lunges
Bottom hops
Cooldown:
Pigeon 2:00
Warmup
2 rounds
10 bottom hops
10 side plank rotations (5/5)
10 down dog rocks
2 rounds
10 push up+
20 russian twist
30 taps in plank on elbows
Beginners
3 Rounds For Time
30 Jumping jacks
30 Sit ups
30 Jumping jacks
30 Couch push ups
30 Jumping jacks
30 Tower pull ups
Intermediate & Experience
3 Rounds For Time
30 Chair taps
50 Sit ups
30 Chair taps
40 Push ups
30 Chair taps
30 Towel pull ups
Cooldown
Archer x 1:30 each side
Couch stretch x 2:00 each side