Workout of the day (WOD) posts below detail out the daily workouts. Feel free to post your individual times or any general comments or questions you may have from a particular workout.

WODatHome 11/10




400m Jog

10 Knee Hugs

10 Quad Stretch

10 Frankenstein Kicks

10 Air Squats

10 meters of Duck Walking

10 Arm Circles Forward

10 Arm Circles Backward

Downward Dog Push-ups

Skills / Strength


9 Sets (1:30 Rest)

Split Jerks (60% of your 1 Rep Max) 

We want to work footwork today and not worry about how much weight we have on the bar.  With that said, we need enough weight, so you can feel yourself pressing yourself under the bar.  Perform 9 sets resting a minute and a half between each set.  Each set you will do 3 split jerks.  Your goal is to do every split jerk as perfect as possible, so do not be in a rush.

Split Jerk

Split Jerk




For Time

1 mile Run

Don’t look past this.  This is a perfect opportunity to get a nice benchmark 1 mile time you can look back at down the road and see your improvement.  Post your time to comments.



10 Alternating Knee Hugs

10 Alternating Quad Stretches

10 Air Squats

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