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 at Home 6/17




Use Skills / Strength as you warm-up today.

Skills / Strength


15:00 of Pose Running Drills




5 X 5:00 Rounds

Max Set of Butterfly Pull-ups

 Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows

*400m Run as Active Recovery

You will perform a set of as many pull-ups as you can do without coming off the bar.  Then you will have whatever time is remaining in the 5 minutes to run 400 meters at whatever pace you would like.  Keep in mind, when the 5 minutes is up, you must be doing your next set of pull-ups.  Post your best round of pull-ups to comments.

Butterfly Kipping Pull-up

Butterfly Kipping Pull-up



Use your last active recovery run as your cool-down today.

WOD at Home ©2012