Mobility
Warm-up
3 Rounds with just the bar (Not for Time)
Fitness Level Substitution: Push Presses
Fitness Level Substitution: Air Squats with hands in the air.
*Take the barbell off the rack like you are going to do a back squat. Step back from the rack. You will need to position your hands for the overhead squat. Then you will need to Push Jerk the weight into the overhead position. *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.
Go through the WOD 3 times slowly with just the bar for weight to get used to the movements and get warmed-up.
Skills / Strength
Skills / Strength Rest Day
WOD
For Time
*Every minute on the minute, perform 4 Burpees (2 Burpees for Beginners)
20 Thrusters (Men: 95lb / Women: 65lb / Beginner: 35lb)
Fitness Level Substitution: Push Presses
20 Sumo-deadlift High-pulls (Men: 95lb / Women: 65lb / Beginner: 35lb)
20 Push Jerks (Men: 95lb / Women: 65lb / Beginner: 35lb)
20 Overhead Squats (Men: 95lb / Women: 65lb / Beginner: 35lb)
Fitness Level Substitution: Air Squats with hands in the air.
*Take the barbell off the rack like you are going to do a back squat. Step back from the rack. You will need to position your hands for the overhead squat. Then you will need to Push Jerk the weight into the overhead position. *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.
20Front Squats (Men: 95lb / Women: 65lb / Beginner: 35lb)
Perform 20 thrusters, 20 sumo-deadlift high-pulls, 20 push jerks, 20 overhead squats, and 20 front squats as fast as you can. There is a catch! Every minute you must stop what you are doing and do 4 burpees. The quicker you get this WOD done the fewer burpees you must do. Post your time to comments.
Cool-down
3 Sets (1:00 Rest)
10 Overhead Squats (Just the bar or PVC Pipe or a Broomstick)
Perform 3 sets of 10 overhead squats for muscle memory.
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