Mobility
Warm-up
1:00 Neck Rolls
0:20 Big Arm Circles Backwards
3 X 0:20 Hollow Body Hold
400m Jog
10 Air Squats
Skills / Strength
8 Sets (0:30 Rest)
Fitness Level Substitution: Banded Clapping Push-ups or Banded Push-ups
This is a dynamic effort or a speed day. Perform 8 sets of 3 clapping push-ups, resting only 30 seconds between each set of 3. Today is all about speed and power. Keep your feet together and butt tight, lower yourself all the way to the ground and then explode up as high as you can and clap.
WOD
21-15-9
Deadlifts (Men: 225lb / Women: 185lb / Beginner: 65lb)
Box Jumps (Men: 30″ / Women: 24″ / Beginner: 12″)
Equipment Substitution: Tuck Jumps
Fitness Level Substitution: Banded Clapping Push-ups or Banded Push-ups
Perform three rounds of the above movements. Do 21 deadlifts, then 21 box jumps, then 21 clapping push-ups. For the seconds round do 15 reps of each of the movements and then do 9 reps of each movement for the third round.
Cool-down
WOD at Home ©2012 – present