Workout of the Day

Home WOD 02.04.2020

SESSION 1
Warm Up:
30 Horizontal Arm Swings
Stetch Upper Back, Chest and Abs
5 Rounds of:
5 Bent Over Row
5 Press Ups
5 Sit Ups

Kit Set Up & Movement Practice
(check out YouTube channel for exercise demo’s)

WOD:
21-18-15-12-9-6-3 Reps for Time of:
Bent Over Row
Press Ups
Sit Ups

* Bent Over Row can be with DB’s, KB’s or Bags (if have one do both sides), or a Barbell (Weight on whiteboard would be 30/42.5kg)
* If you have a Pull Up Bar at home, could do Chest to Bar or Regular Pull Ups instead of Rows.
* Scale Press Ups to Knees

Accessories:
20 Seconds of Plank Hold
10 Seconds Rest
20 Seconds of Russian Twist (hold object)
10 Seconds Rest
20 Seconds of Arch Hold
10 Seconds Rest
20 Seconds of Flutter Kicks
10 Seconds Rest
x 3-5

SESSION 2
Running WOD:
200m Run
Rest 2 Minutes
x 8

* If can’t measure Distance, Run for 1 Minute, Rest for 2 Minutes x 8

Check out the video below for your full Whiteboard Brief!

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