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 7/31

Mobility


Warm-up

 

1:00 of Neck Rolls

Do each of the following exercises for 15 seconds and move to the next exercise as quickly as possible.

Forward Arm Circles

Backward Arm Circles

Air Squats

Cossack

Duck Walk

High Knees

Butt Kicks

As you are getting set-up for the WOD, be sure and do at least 3 of each exercise to be sure everything feels good before you go at it.


Skills / Strength

 

REST


WOD

 

For Time (Down the List and Back up)

10 Sumo-deadlift High-pulls (Men: 95lb / Women: 65lb / Beginner: 35lb)

Sumo-deadlift High-Pull

Sumo-deadlift High-Pull

10 Bar-facing Burpees

*Do a burpee facing the bar and then, facing the bar, jump over the bar.

Burpee

Burpee

10 Thrusters (Men: 95lb / Women: 65lb / Beginner: 35lb)

Fitness Level Substitution: Push Press

Thruster

Thruster

20 Knees-to-Elbows

Fitness Level Substitution: Hang on bar and kip OR Hang on bar for 20 seconds

Knees-to-elbows

Knees-to-elbows

10 Power Cleans (Men: 95lb / Women: 65lb / Beginner: 35lb)

Power Clean

Power Clean

10 Handstand Push-ups

Fitness Level Substitution: Pike Push-ups

Kipping Handstand Push-up

Kipping Handstand Push-up

20 Wallball Shots (Men: 20lb and 10′ Target/ Women: 14lb and 10′ Target / Beginner: 10lb and 8′ Target)

Fitness Level Substitution: Less weight and then lower target if needed.

Equipment Substitution: Thrusters (Men: 45lb / Women: 30lb)

Wallball Shot

Wallball Shot

You will work your way down through this list and then back up again in the reverse order.  Start and finish with the sumo-deadlift high-pulls.  You will end up doing everything twice except the wallball shots.  Do this as fast as you can and post your time to comments.


Cool-down

 

3 Rounds (1:00 Rest)

Thrusters (Bar Only)

Fitness Level Substitution: Push Press

We are going for muscle memory again.  As you are cooling down, perform 3 sets of 5 of the best thrusters you can do with very little weight.

 

WOD at Home ©2016

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