Vastberaden programming (Home WODs) Week 45

Workout 1 

Beginners 

15:00 amrap

7 burpees

9 box push ups 

12 squats

Intermediate & Experience

20:00 amrap

7 burpees

9 bench Dips

12 jumping squats

Workout 2 

beginner & intermediate:

5 rounds for time

10  push ups

20 shoulder taps

30 mountain climbers

400 meter run

Experienced

5 rounds for time

5 strict handstand push ups

10 handstand shoulder taps

20 Diamond push ups

400 meter run

1:00 rest