Vastberaden programming (Home WODs) Week 40

Workout 1 

Beginners

21-18-15-12-9-6-3

Chair dips (feet on the floor)

Sit ups

Intermediate & Experienced

21-18-15-12-9-6-3

Chair dips

Tuck crunches

42-36-30-24-18-12-6 Chair taps

Workout 2 

Beginners

4 rounds for time

200m run

25 sit ups

30 air squats

Intermediate & Experienced

4 rounds or time

400m run

50 sit ups

60 air squats