Workout of the day (WOD) posts below detail out the daily workouts. Feel free to post your individual times or any general comments or questions you may have from a particular workout.

WOD April 8





400m Jog

10 Knee Hugs

10 Quad Stretch

10 Frankenstein Kicks

10 Air Squats

10 meters of Duck Walking

10 Arm Circles Forward

10 Arm Circles Backward

Downward Dog Push-ups

Fitness Level Substitution: Downward Dog Knee Push-ups

Skills / Strength


Skills / Strength Rest Day



7:00 AMRAP

Max Reps of Burpees

*For this WOD, if you can, place an object 6″ above your reach and jump at touch the object with both hands for the burpee to count.

Post your total burpees to comments.

Coach’s Tip: I have done this WOD 3 separate times, each with very different approaches.  I have gotten just about the same number of reps no matter how I attack this one. Here is what I have tried…1) Sprint the first and last minute and just get as many in between as possible, 2) Go slower and try and just keep moving, and 3) Try and do exactly 18 a minute.  #3 was my favorite, but it is hard to guess how many a minute you will be able to maintain.  Pick a number you would like to end with and divide by 7;)





400 meter jog (Your legs will need it)


WOD at Home ©2012