wod

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.

WODatHome 7/30

Mobility


Warm-up


Skills / Strength

 

Advanced

10:00 Butterfly Kipping Progression Work

Butterfly Kipping Pull-up

Butterfly Kipping Pull-up

Beginner

10:00 Kipping Pull-up Progression Work 

Gymnastics Kipping Pull-up

Gymnastics Kipping Pull-up


WOD

 

25:00 AMRAP (As Many Reps As Possible in 25 minutes)

30 Back Squats (Men: 75lb / Women: 45lb / Beginner: 15lb)

Equipment Substitution: If you do not have a squat rack, you will need to power clean the weight to your shoulders, then do a partial press over your head to get the bar on your back.

400 meter Run

15 Butterfly Pull-ups

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

200 meter Run

10 Box Jumps (Men: 24″ / Women: 16″ / Beginner: 12″)

Equipment Substitution: 15 Tuck Jumps

*To lower risk of injury, step down from the box every time.

100 meter Run

This is a longer one, so the goal is to keep moving the whole time.  The 30 squats tend to be the hardest part of the workout, so get that bar on your back as quickly as possible and just keep knocking them out.  If you have to rest, rest with the bar on your back.  Complete 30 back squats, a 400m run, then 15 pull-ups, a 200m run, 10 box jumps, and then a 100m run.  Complete that sequence of exercises as many times as you possibly can in 25 minutes.  Post your total completed rounds plus your last completed rep to comments.

Back Squat

Back Squat

Box Jump

Box Jump


Cool-down

 

3 Sets (1:00 Rest)

16 Alternating Opposite Arm Leg Raises

Perform 16 (8 each side) alternating opposite arm leg raises.  Do this nice and slowly and take about a minute between sets.

 

WOD at Home ©2016