Mobility
Warm-up
3 X 10 Seconds Hollow Body Hold
10 Push-ups
Fitness Level Substitution: Banded Push-up OR Knee Push-up
10 Air Squats
10 meters of Duck Walking
10 Arm Circles Backwards
10 Arm Circles Forward
Skills / Strength
8 Sets (0:10 Rest)
Fitness Level Substitution: Banded Clapping Push-ups or Banded Push-ups
Perform 8 sets of 3 clapping push-ups resting 10 seconds between each set of 3. This is meant to be a dynamic (speed) effort. Explode up as fast as you can on every push-up no matter how you are scaling the movement.
WOD
For Time
200 Double-unders
Fitness Level Substitution: 2 X Single-unders
Equipment Substitution: Tuck Jumps
THEN
10 Rounds
Fitness Level Substitution: Banded Pull-ups OR Ring Rows
10 Push-ups
Fitness Level Substitution: Banded Push-ups or Knee Push-ups
THEN
200 Double-unders
Fitness Level Substitution: 2 X Single-unders
Equipment Substitution: Tuck Jumps
This WOD has what some refer to as a buy-in and a cash-out. To start, you will perform 200 double unders. Then, immediately you will perform 10 rounds as fast as you can of 10 pull-ups and 10 push-ups. Once the 10 rounds are over, you will perform another 200 double unders. Post your total time to comments.
Cool-down
Double unders can do wonders on tightening up your calf. Use a foam roller, lacrosse ball, golf ball, etc. on the lower half of your calf.
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