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