• Daily WOD Blog

    At Home WODS: Week 3

    WOD 1:

    Every 1:30 for 7:30 do:

    15 Tuck Jumps

    8 HSPU or 8 Pike Push Ups or 8 Hand Release Push Ups


    WOD 2:

    4 Rounds for Time:

    Run 400 M or Run 75 Seconds

    50 Air Squats


    WOD 3:

    For Time:

    50 Plank Shoulder Taps

    50 Straight Leg Sit Ups

    50 Air Squats

    50 Hollow Body Rocks

    50 FT Bear Crawl

    50 Jumping Jacks

    50 Push Ups

    50 Glute Bridges

    50 Skater Jumps

    50 Burpees

    Skater Jumps: https://www.youtube.com/watch?v=gI4_X1YHLwI


    WOD 4:

    “Annie”

    50-40-30-20-10

    Double Unders

    Sit Ups

    Scale DU to 150-120-90-60-30 Single Jumps or Jumping Jacks


    WOD 5:

    4 Rounds for Time:

    10 Burpee Tuck Jumps

    10 Dips (use a chair, bench, etc)

    20 Mountain Climbers, Knee to Chest


    WOD 6:

    For 2 Cycles:

    AMRAP in 10 Minutes of:

    30 Mountain Climbers, Knee to Chest

    20 Walking Lunges

    10 Supermans

    Rest 5 Minutes between each cycle.


    WOD 7:

    21-15-9

    Plank Transition

    Broad Jumps

    50 M Sprint in between each set.

    Plank Transition: https://www.youtube.com/watch?v=LSqfK1oR93k