WOD @ Home
Thursday 19th August
Warmup
1 Round
5 Walk Out Pushups
10 Mobility Lunges
10 BroomStick Good Mornings
10 Mobility Lunges
5 Walkout Pushups
Conditioning
EMOM 20
Min 1 and Min 2. 200m Run
Min 3. 8 HR Pushups + 8 Air Squats
Min 4. 12/9 Burpees
Min 5. :40 secs Max Situps
If you can’t Run sub Min 1 and Min 2 for 20/16 Burpees and change Min 4 to 10 Plank Get-Ups + 10 Crawlers
Up the Ante
EMOM 25
Min 1 and Min 2. 300m Run
Min 3. 10 HR Pushups + 10 Air Squats
Min 4. 15/12 Burpees
Min 5. Max Situps within the minute
If you have a DB + KB
EMOM 20 or EMOM 25
Min 1 and Min 2. 300/200m Run or Row
Min 3. 16 DB Hang Clean and Jerk (Alternating)
Min 4. 10/8 KB Swings + 10/8 KB Goblet Lunges
Min 5. 10/8 HR Pushups + 10/8 KB Sumo Deadlift High Pulls
If you have a Barbell
EMOM 20 or EMOM 25
Min 1 and Min 2. 300/200m Run or Row
Min 3. 12 Hang Power Cleans 40/30
Min 4. 10 Front Squats 40/30
Min 5. 8 Sumo Deadlift High Pulls 40/30
