Workout of the Day

Home WOD 04.06.2020

SESSION 1
Warm Up:
30 Seconds of Inch Worms
30 Seconds of Single Unders
30 Seconds of Burpees
30 Seconds of Single Unders
x 2
Stretch & Mobilise

Kit Set-Up & Movement Practice
(YouTube channel for exercise demos)

Options for today’s WOD:
Barbell @ 42.5/60kg
Double DB or KB
Single Arm DB or KB
Weighted Pack

 

WOD: (Barbell or Double DB/KB Version)
12 Minute AMRAP of:
7 Deadlifts
6 Hang Power Cleans
5 Shoulder to Overhead
25 Double Unders

* Scale DU’s for 50 Single Unders, or Switch to 5 Burpees

 

WOD: (Single Arm DB or KB Version)
12 Minute AMRAP of:
5 Left Arm Deadlift
5 Right Arm Deadlift
4 Left Arm Hang Power Clean
4 Right Arm Hang Power Clean
3 Left Arm Shoulder to Overhead
3 Right Arm Shoulder to Overhead
25 Double Unders

* Scale DU’s for 50 Single Unders, or Switch to 5 Burpees

 

WOD: (Weighted Pack Version)
12 Minute AMRAP of:
5 Left Arm Deadlift
5 Right Arm Deadlift
6 Upright Rows
3 Left Arm Shoulder to Overhead
3 Right Arm Shoulder to Overhead
25 Double Unders

* Scale DU’s for 50 Single Unders, or Switch to 5 Burpees

 

ACCESSORIES:
Bent Over Row 3 x 15 Reps
Floor Press 3 x 15 Reps
Reverse Fly 3 x 15 Reps
Pec Fly 3 x 15 Reps
Bicep Curls 3 x 15 Reps
Skull Crushers 3 x 15 Reps

 

SESSION 2
Running WOD:
For Time of:
Run 2 Mile

* Scale DISTANCE as needed
* If can’t measure Distance, Run as far as possible in 15 Minutes

 

Check out the video below for your full Whiteboard Brief!

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