400m Run (75% effort)
Skills / Strength
8 Sets (0:30 Rest)
3 Deficit Clapping Push-ups
Fitness Level Substitution: Banded Clapping Push-ups or Banded Push-ups
*For a “deficit” push-up, place your hand on bumper plates. Make sure your chest still touches the ground at the bottom of each rep.
Perform 8 sets of 3 deficit clapping push-ups resting 30 seconds between each set. This is a dynamic effort day, so treat each individual push-up as a max effort. We want you to push-up as high as you can on EVERY rep.
15:00 AMRAP (As Many Rounds/Reps As Possible in 15-minutes)
10 Kettlebell Swings (Men: 70lb / Women: 55lb / Beginner: 25lb)
Fitness Level Substitution: Russian Kettlebell Swings
10 Box Jumps (Men: 24″ / Women: 20″ / Beginner: 12″)
Equipment Substitution: Tuck Jumps
In 15-minutes, complete as many rounds of the above reps and movements as you can. You must complete all reps of a movement before moving on to the next. Post your total rounds plus the last rep completed to comments.
Coach’s Tip: You will need to find somewhere to rest in this WOD while not stopping totally. Perform the burpees at a slower pace then normal to keep moving, but conserve energy.
3 Sets (Rest as Needed)
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