Vastberaden programming (Home WODs) Week 48

Workout 1 

Beginner 

For time

300 lunges 

*Every minute 3 burpees (incl 0)

Int & Exp 

For time

300 lunges 

*every minute 5 burpees (inc 0)

Workout 2 

Beginner:

3 rounds

5 push ups

5 wide push ups

5 archer push ups

*after every 5 reps, 10 sit ups 

Intermediate:
3 rounds*

10 push ups

10 wide push ups

10 diamond push ups

10 archer push ups 

*after every 10 reps, :15 sec hollow hold

Experienced:

3 rounds:
15 push ups

15 wide push ups

15 diamond push ups

15 archer push ups

*after every 15 reps, 10 hollow rocks