Mobility
Warm-up
10 Knee Hugs (Alternating legs)
10 Quad Stretches (Alternating Legs)
20 Walking Lunges (Alternating Legs)
10 Push-ups
Fitness Level Substitution: Banded Push-ups or Knee Push-ups
10 Air Squats
0:10 Butt Kicks
0:10 High Knees
10 Pistols (Alternating Legs)
Fitness Level Substitution: Banded Pistols or 2 X Air Squats
0:10 Butt Kicks
0:10 High Knees
10 Pistols (Alternating Legs)
Fitness Level Substitution: Banded Pistols or 2 X Air Squats
Strength Warm-up
5 Push Presses (Just the Bar)
5 Push Presses (40% of your Push Press Max)
5 Push Presses (50% of your Push Press Max)
3 Push Presses (60% of your Push Press Max)
If you do not know your one rep max push press, then guess for the warm-up.
Skills / Strength
5 Sets (3:00 Rest)
5 Push Presses (5 RM)
Perform 5 sets resting 3 minutes between each set with each set consisting of 5 push presses. Work your way up to the heaviest set of 5 push presses possible (5 Rep Max or 5 RM) for you while maintaining good form. Post your heaviest set of 5 completed to comments.
WOD
3 Rounds for Time
600 meter Run (Beginner: 300m Run)
10 Push-ups
Fitness Level Substitution: Banded Push-ups or Knee Push-ups
20 Pistols (Alternating Legs)
Fitness Level Substitution: Banded Pistols or 2 X Air Squats
Perform 3 rounds as fast as you can with no rest between rounds. Each round consists of a 600m run, then 10 push-ups, and then 20 alternating pistols. Post your time to comments.
Cool-down
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