Skills / Strength
10:00 Butterfly Kipping Progression Work
10:00 Kipping Pull-up Progression Work
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
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.
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