Daily WOD Blog

At Home WODS: Week 5 – 6

WOD 1:

20-18-16-14-12-10-8-6-4-2

Jumping Alternating Lunges

2-4-6-8-10-12-14-16-18-20

Sit Ups


WOD 2:

4 Rounds, 1 Minute per station, of:

Tuck Jumps

Plank Transitions

Burpees

Rest 1 Minute


WOD 3:

Complete as many rounds as possible in 20 minutes of:

Crab Walk, 15 Meters

30 Box Jumps or 30 Jumping Squats

Bear Crawl, 15 Meters

Crab Walk Demo: https://www.youtube.com/watch?v=I-3r4cl4ahA


WOD 4:

18-14-10 reps, for time of:

Plank Shoulder Taps

Push Ups

1 Minute Run


WOD 5:

Complete as many rounds as possible in 20 minutes of:

40 Jumping Jacks

30 Supermans

10 Burpee Broad Jumps


WOD 6:

30 Minute Run


WOD 7:

60 Minute Bike Ride


WOD 8:

For Time:

100 Mountain Climbers

100 Hollow Body Rocks

Accumulate 3 Minute Plank Hold, Any Variation

100 Sit Ups

100 Air Squats


WOD 9:

4 Rounds, 4 Minutes Each, for Max Reps:

Run 400 M (Or 60 Seconds) @ 100%

Max reps in remaining time, Burpees

Rest 2 Minutes between rounds.


WOD 10:

Tabata Random Object Push Press

Tabata Skater Jumps

Tabata V-Ups

Tabata Random Object Front/Back Squat

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.


WOD 11:

7 Rounds for Time:

7 Handstand Push Ups or 10 Pike Push Ups

7 Random Object Thruster

7 Hollow Body Rocks

7 Supermans

7 Froggers

7 Chair Dips


WOD 12:

Complete as many rounds as possible in 10 minutes of:

30 Double Unders (30 Singles or 30 Jumping Jacks)

30 Plank Transitions

:30S Handstand Hold


WOD 13:

“Marguerita”

50 reps for time of:

Burpee + Push Up + Jumping Jack + Sit Up + Handstand

Demo Rep: https://www.youtube.com/watch?v=LxxDDM0Tl9Y

Scale handstand to handstand kick up against a wall.


WOD 14:

8 – 10 200 M Sprints, :90S rest in between