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
Strength Warm-up
10 Overhead Squats (Just the Bar)
Fitness Level Substitution: Air Squats with hands in the air.
5 Overhead Squats (40% of your 1 Rep Max)
5 Overhead Squats (50% of your 1 Rep Max)
3 Overhead Squats (60% of your 1 Rep Max)
Skills / Strength
Advanced and Beginner
5 Sets (3:00 Rest)
1 Overhead Squat (Work your way up to the heaviest overhead squat you can do)
Fitness Level Substitution: Air Squats with hands in the air.
*If you do not have a squat rack, you will need to Power Clean the weight to your shoulders and then Push Press it overhead and down on your back before push jerking it overhead.
WOD
5 Rounds for Time
1 Strict Press (90% of your 1 Rep Max)
*If you do not have a squat rack, you will need to Power Clean the weight to your shoulders.
Fitness Level Substitution: Kipping Pull-ups
Fitness Level Substitution: Banded Pull-ups OR Ring Rows
1 Strict Press (90% of your 1 Rep Max)
1 Strict Press (90% of your 1 Rep Max)
Perform 5 rounds as fast as you can with no rest between rounds. Each round consists of, in order, 1 strict press, 1 pull-up, 1 strict press, 3 pull-ups, 1 strict press, 5 pull-ups. Since we are using 90% of your max for the presses, the weight is already scaled for your fitness level. The weight should be challenging as 90% is heavy. Post your weight and time to comments.
Cool-down
3 Sets (1:00 Rest)
5 Strict Presses (just the bar)
Using very light weight, perform 5 strict presses with your best form possible for muscle memory. Repeat this for a total of 3 sets.
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