• Daily WOD Blog

    At Home WODS: Week 2

    WOD 1:

    5 Rounds for Time:

    3 Wall Walks (Scale to 20-30 Shoulder Taps)

    6 Burpees

    9 Jumping Alternating Lunges (Scale to Reverse Lunges)


    WOD 2:

    4 Rounds for Time:

    Run, 90S

    20 V Ups

    20 Push Ups


    WOD 3:

    4 Rounds, 30S per station of:

    Air Squats

    Sit Ups

    Tuck Jumps

    Plank Hold


    WOD 4:

    Each for Time:

    Option 1: 3 X 800 M Run, Rest 2 Minutes between Efforts

    Option 2: 4 X 400 M Runs, Rest 2 Minutes between Efforts

    Option 3: 6 X 200 M Runs, Rest 2 Minutes between Efforts


    WOD 5:

    Complete as many rounds as possible in 20 minutes of:

    10 Broad Jumps

    Bear Crawl, 20 ft

    30 Mountain Climbers (Knee to Chest)


    WOD 6:

    10 Rounds for Time:

    20 Double Unders (Scale to 20 Jump Rope Single Jumps or 20 Jumping Jacks)

    10 Air Squats

    5 Burpees


    WOD 7:

    “Bradley”

    10 Rounds for Time:

    Sprint 100 M

    10 Pull Ups (Scale to 10 Push Ups)

    Sprint 100 M

    10 Burpees

    Rest 30 S

    U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.