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Components

Metcon

Dirty Thirty

Tabata Plitt Abs Part 2

Settings

Workout

WTF Wednesday

NO EQUIPTMENT- HOME WOD

Metcon (Time)

3 Rounds for time:

    30 Push-ups
    40 Sit-ups
    50 Squats

Warmup De Plata

:30secs per movement
2 rounds = 9 minutes

Push-up to Down Dog
Slow Air Squats
Plate Hops
https://youtu.be/1zSECvHUxcU

Push-up to Down Dog
Air Squats with Hands Overhead
Plate Front Raise to Overhead
https://youtu.be/BTrem_-M3NE

Push-up to Down Dog
Air Squats with Heels on Plate
Plate Counterbalance Squats
https://youtu.be/g6VIE3P2hLE

Warm-up

WOD

Dirty Thirty (Time)

For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/85)
30 Toes to Bar
30 Push Press (115/85)
30 Deadlifts (115/85)
30 Wallballs (20/14)
30 Burpees
30 Double Unders

Finisher

Tabata Plitt Abs Part 2 (AMRAP - Reps)

2 Rounds
1:00 - Ankle Biters
1:00 - Side Plank Reps Left
1:00 - Side Plank Reps Right
1:00 - Bicycles or Trios
Rest 2min

Want to see some of these movements in action? Check out our .