Workout of the Day

Home WOD 11.04.2020

Warm Up:
Shadow “Junk Yard Dog”
10 Inch Worms (with press up)
30 Alternating Step Ups
1 Minute of Bear Crawl
25 Sit Ups

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

* If using a Barbell, 42.5/60kg would be the maximum recommended Weights
* For Kettlebell or Dumbbell, the Shoulder to Overhead should be a challenging set but could be done unbroken from fresh, mid-WOD can break 5 & 4 if needed
* V-Sit can be modified by bending knees and keeping arms down by your sides if needed, or can be switched to sit ups if too difficult


WOD: (version for Barbell or if have 2 x DB’s or KB’s)
7 Rounds for Time of:
15 Deadlifts
12 Hang Power Cleans
9 Shoulder to Overhead
10 V-Sits


WOD: (version for only one piece of kit)
7 Rounds for Time of:
10 Left Arm Deadlifts
10 Right Arm Deadlifts
8 Left Arm Hang Power Cleans
8 Right Arm Hang Power Cleans
6 Left Arm Shoulder to Overhead
6 Right Arm Shoulder to Overhead
10 V-Sits


WOD: (version if do not have Weights or similar kit)
7 Rounds for Time of:
16 Alternating Lunges
12 Box Jumps or Vertical Jumps
8 Press Ups
10 V-Sits

* For Vertical Jump, this is a one arm Vertical Jump and Touch, find a place where you can jump and touch sometime at a challenging height (even next to a wall), set the target and touch it every Rep!


Check out the video below for your full Whiteboard Brief!

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