Karaoke (Down and Back)
Fitness Level Substitution: Knee Push-ups
10 Air Squats
10 Strict Presses (Just the Bar)
5 Strict Presses (40% of your 1 Rep Max)
5 Strict Presses (50% of your 1 Rep Max)
5 Strict Presses (60% of your 1 Rep Max)
These percentages are based off of the maximum amount of weight you could strict press one time = 1 Rep Max. If you do not know your 1 Rep Max, then use these percentages to estimate what your warm-up should look like
Skills / Strength
5 Sets (3:00 Rest)
5 Strict Presses (5 RM)
Perform 5 sets of 5 strict presses resting 3-minutes between each set. We want each of the sets to be as heavy as possible. Add or remove weight as needed.
Coach’s Tip: I would rather watch people get only 4 good reps because they guessed too heavy on their weight. If you get all 5 reps and could have gotten 7, then you only did 5 reps of a set of 7!!! There is no real magic to the number 5. The magic is trying as hard as you can.
Partner WOD for Time (18:00 Cap)
Fitness Level Substitution: Plank on hands
*One person must be planking for the other to do burpees.
Post your total time to comments.
If you do not have a partner:
*Every 2:00, perform 20 AbMat Sit-ups
Equipment Substitution: AbMat Sit-ups using a rolled-up towel
Perform 80 lateral burpees over a barbell as fast as you can. Every 2 minutes of the WOD, you must stop and perform 20 sit-ups before you go back to burpees. Post your time to comments.
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