WOD at Home Mom Week 20 – Day 1
Mobility
https://www.youtube.com/watch?v=x1T_OG3ISbc
Warm-up
3 Rounds (Not for Time)
Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows
5 Push-ups
Fitness Level Substitution: Knee Push-ups, Elevate yourself using bumper plates, box, wall, or parallettes once your belly gets in the way, Scapular push-ups.
Skills / Strength
5 Sets (1:30 Rest)
5 Push-ups
Fitness Level Substitution: Knee Push-ups, Elevate yourself using bumper plates, box, wall, or parallettes once your belly gets in the way, Scapular push-ups.
WOD
3 Rounds for Time
10 Thrusters (Women: 95lb / PG: 55lb / Beginner: 35lb)
Fitness Level Substitution: Push Presses, Kettlebell Bottoms-up Thrusters (Women: 35lb / PG: 26lb / Beginner: 15lb)
20 Ring Dips
Fitness Level Substitution: Banded Ring Dips
Equipment Substitution: Narrow Push-ups, Elevate yourself using bumper plates, box, wall, or parallettes once your belly gets in the way, Scapular push-ups.
30 Kettlebell Swings (Women: 35lb / PG: 26lb / Beginner: 15lb)
Fitness Level Substitution: Russian Kettlebell Swings
Cool-down
3 Sets for Quality
5 Strict Presses (Just the Bar)
WOD at Home ©2012