WEEK 7

WOD HERO
for Time 12 min emom (alt. a-b)
30-20-10 a: 14-7-14-7-14-7 reps
DAY 43

B: 28-14-28-14-28-14 reps
10-20-30
A. burpees
A. burpees
b. jump air squat
b. lunges alternating

EMOM 20 MIN 20 min emom

a: 24" left leg wall sit hold
DAY 44

a. 8 burpees + 15 air squats

b: 40 air squat
B. REST
c: 24" right leg wall sit hold
d: 40 sit ups
*reduce 2" and 4 reps each round

20 min eMOM 15 min emom "for time challenge"

A: 10 hollow rock + 10 tuck-up + 10 A. 16 burpees
DAY 45

russian twist b. 50 air squat

b: 40" superman hold c. rest
C: 15 sit ups + 10" hollow hold *each unfinished repetition in each round, multiply by 3
d: 40" bridge hold up and pay the punishment at the end distributing as you
want

10 min AMRAP couple for time - i go, you go!

A. 5 box hspu
DAY 46

a. 300 burpees
B. 10 push ups
b. 600 air squat
C. 20 jump air squat
c. 300 sit ups

*perform as you want

www.velitessport.com @velitessport
 WEEK 7

WOD HERO
30 min emom (40'' on - 20'' off) 20 min emom
a. air squat
DAY 47

a: 40 thrusters 1 kg each arm

b. push up
b: 30 sit ups
c. mountain climbers
C: 30 gorila air squat
d. lunges
e. diamond push ups d: 20 no push up burpee
f. sit up *reduce 1 rep each round

Workout 1 workout 2 EMOM 20 MIN

10 min. amrap 10 min. amrap
DAY 48

a. 20 air squats a. 21 push ups a. 11 burpees + 20 air squats

b. 20 sit ups b. 15 hollow rock B. REST
c. 20 burpees c. 9 box hspu

--- rest 3 min between amraps ---

4 tabatas for time

tabata 1: PLANK HOLD 20 '' + UPPLANK
DAY 49

tabata 2: BURPEES a. 200 air squat

tabata 3: LATERAL PLANK 20 '' + UPPLANK b. 200 sit ups
tabata 4: LUNGES (EVERY 20'' WITH THE
SAME LEG) + HOLD DOWN 10'' *emom: 5 burpees (starting 5 burpees)
rest 3 min between tabatas

use velites timer for your wods

www.velitessport.com @velitessport