All Levels WOD
A.
Overhead Squats
6-5-4-6-5-4
Rest 2-3 min
Loading%: 70,75,80,70,75,80
B.
EMOM for 12 min:
15 Kettle bell Swings 24/16kg
5 Deadlifts 100/70kg
C.
20 Reps of gymnastics complex:
1 hanging leg raise
1 knees to elbow
1 toes to bar
Beginners WOD
A.
Overhead Squats
6-5-4-5-6
Rest 2 min
B.
EMOM for 12 min:
15 Kettle bell Swings
5 Deadlifts
C.
40 hanging leg raise