Daily WOD Blog

At Home WODS: Week 4

WOD 1:

3 Rounds For Time:

50 Jumping Jacks

30 Hollow Rocks (Scale to a :30S Hollow or Tuck Hold)

10 Inch Worms (Scale to 50 ft Bear Crawl)

Inch Worm Demo: https://www.youtube.com/watch?v=uwB_lmF3_R0


WOD 2:

For Distance: Handstand Walk, 15 Minutes

Scaling Options: Practice anything handstand related. (Wall kick ups, wall walks, plank shoulder taps, handstand holds, etc.) Mix & match for 15 minutes.


WOD 3:

4 Rounds, each for time:

10 Burpees

50 Mountain Climbers

10 Burpees

Reduce reps to 5/25/5 if needed.


WOD 4:

20-16-12-8-4 reps, for time of:

Burpees

V-Ups


WOD 5:

Complete as many rounds as possible in 7 mins of:

10 Kneeling Jump-Ups

10 Tricep Push Ups

Kneeling Jump-Ups Demo: https://www.youtube.com/watch?v=a8hk0N-1zNc


WOD 6:

Complete as many rounds as possible in 14 minutes:

Sprint 100 M Or 30 Second Sprint

9 Random Object Shoulder Press

9 Froggers

Frogger Demo: https://www.youtube.com/watch?v=ueGvIOHMZG0


WOD 7:

Each for time: 2 X 1 Mile Runs

Rest 5 minutes between efforts.

Scale distance to 800 M or run/walk.