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.