Mobility
Warm-up
3 Rounds (Not for Time)
10 Air Squats
10 Push-ups
Fitness Level Substitution: Banded Push-up OR Knee Push-up
Equipment Substitution: AbMat Sit-ups using a towel
Perform 3 rounds nice and slowly. Do everything as perfectly and methodically as possible. Do the first round in slow motion, the second round at about 50% and the third round at full speed.
Skills / Strength
Skills / Strength Rest Day
WOD
For Time
5-10-15-20
Box Jumps (Men: 24″ / Women: 20″ / Beginner: 12″ or lower)
Equipment Substitution: Tuck Jumps
Push Presses (Men:135lb / Women: 95lb / Beginner: 45lb or less)
Equipment Substitution: AbMat Sit-ups using a towel
——————————————–
800 meter Run
——————————————–
20-15-10-5
Box Jumps (Men: 24″ / Women: 20″ / Beginner: 12″ or lower)
Equipment Substitution: Tuck Jumps
Push Presses (Men:135lb / Women: 95lb / Beginner: 45lb or less)
Equipment Substitution: AbMat Sit-ups using a towel
Complete 4 rounds of the following: box jumps, push presses, and sit-ups doing 5 reps of each movement in the first round, 10 reps of each movement in the second, 15 in the third, and 20 in the fourth. Then without any rest, run 800 meters. When you get back, perform another 4 rounds of the above movements. This time the number of reps decreases each round. 20 reps of each of the three movements in the first round, then 15, then 10, and end it with 5. Complete the 4 rounds, the run, and another 4 rounds as fast as possible. Post your total time to comments.
Cool-down
3 Sets (1:00 Rest)
8 Strict Presses (Just the bar or very little weight)
This is for muscle memory. Some of your push press reps may have gotten sloppy and we want to re-train your muscles to move the bar in a good path straight overhead. Perform 3 sets with 8 presses in each set resting only 1 minute between sets. This is a cool-down, so do not fly through it.
WOD at Home ©2012 – present