Mobility
Warm-up
10 Seconds Butt Kicks (50% effort)
10 Seconds High Knees (50% effort)
10 Seconds Rest
10 Seconds Butt Kicks (75% effort)
10 Seconds High Knees (75% effort)
10 Seconds Rest
10 Seconds Butt Kicks (100% effort)
10 Seconds High Knees (100% effort)
Skills / Strength
Skills / Strength Rest Day
WOD
3:00 AMRAP (3:00 Rest)
Max Reps of AbMat Sit-ups
Equipment Substitution: AbMat Sit-ups using a rolled-up towel
2:00 AMRAP (2:00 Rest)
Max Reps of Kettlebell Goblet Squats (Men: 70lb / Women: 55lb / Beginner: 25lb)
1:00 AMRAP (1:00 Rest)
Max Reps of Butterfly Pull-ups
Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows
2:00 AMRAP (2:00 Rest)
Max Reps of Kettlebell Sumo-deadlift High-pulls (Men: 70lb / Women: 55lb / Beginner: 25lb)
3:00 AMRAP (3:00 Rest)
Max Reps of AbMat Sit-ups
Equipment Substitution: AbMat Sit-ups using a rolled-up towel
AMRAP = As Many Reps as Possible.
In each of the AMRAPs, you will do as many reps as you can in the allotted time. We used a 1:1 work:rest ratio in this WOD, so you will rest exactly 3 minutes after your 3 minutes of sit-ups, 2 minutes after your 2 minutes of goblet squats, etc. Every rep counts the same towards your score of total reps. Post your total reps to comments.
Cool-down
3 Rounds (Not for Time)
10 Air Squats
10 Push-ups
Fitness Level Substitution: Banded Push-ups or Knee Push-ups
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