Mobility
Warm-up
400m Jog
10 Knee Hugs
10 Quad Stretch
10 Air Squats
10 meters of Duck Walking
Fitness Level Substitution: Downward Dog Knee Push-ups
Skills / Strength
15:00 Practicing (Use a Wall if Needed)
Fitness Level Substitution: Handstands against a wall OR Pike Push-up Holds
Fitness Level Substitution: Pike Push-ups
Coach’s Tip: Like everything else, put a priority on stabilizing your spine. A stable spine, not only protects you from injury, but allows you body to use 100% of its capacity instead of shutting down to protect you against your spinal faults.
WOD
For Time
800 meter Run
Then, 2 Rounds
100 meter Farmer’s Carry (Men: 2 X 70lb Kettlebells / Women: 2 X 55lb Kettlebells / Beginner: 2 X 25lb Kettlebells)
Equipment Substitution: Farmer’s carry with bumper plates (You will have to go lighter with bumper plates)
5 Strict Presses (Men: 115lb / Women: 80lb / Beginner: 35lb)
10 Overhead Squats (Men: 115lb / Women: 80lb / Beginner: 35lb)
Fitness Level Substitution: Front Squats or Air Squats with hands in the air.
15 Push Presses (Men: 115lb / Women: 80lb / Beginner: 35lb)
20 Back Squats (Men: 115lb / Women: 80lb / Beginner: 35lb)
Complete an 800 meter run and then two round of the above movements without using a squat rack. Post your total time to comments.
Coach’s Tip: You need to plan on how to get into the start position for these movements without a squat rack…
Strict Press: Power Clean the weight to your shoulders.
Overhead Squat: Power Clean the weight to your shoulders and then Push Press it overhead and down on your back before push jerking it overhead.
Push Press: Power Clean the weight to your shoulders.
Back Squat: Power Clean the weight to your shoulders and then Push Press it overhead and down on your back.
Cool-down
Equipment Substitution: Use a broom-stick or a band. Do not attempt with a barbell.
Fitness Level Substitution: Downward Dog Knee Push-ups
Equipment Substitution: Use a broom stick or a band. Do not attempt with a barbell.
10 Overhead Squats (PVC Pipe or just the Barbell)
Fitness Level Substitution: Air Squats with hands in the air.
WOD at Home ©2012