Workout of the Day

Home WOD 17.04.2020

Its that time of the week again where you can choose to complete a Team version of today’s Home WOD if you wish. Get in touch with a buddy from the Box, or grab your WOD partner from home and work through this two partner together! If however you are unable to do this, there is also a solo version of today’s Home WOD to get stuck into!

 

SESSION 1
Warm Up:
Run 800m
3 Rounds of:
5 Inch Worms
5 Burpees
10 Single Arm Deadlifts
10 Alternating Hang Snatches
(DB, KB or Barbell)
Stretch & Mobilise

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

Single Arm Devils Press Options:
Dumbbell or Kettlebell

Alternative Options:
Plate Devils Press
Weighted Pack Russian Swing
Barbell Power Snatch (25/35kg)

 

Solo WOD:
3 Rounds for Time of:
Run 800m
40 Alternating Single Arm Devils Press

* Scale DISTANCE as needed
* If Can’t Run, switch for 100 Double Unders or 300 Single Unders, or a 200m Bear Crawl or 400m Farmers or Object Carry

 

Team WOD:
10 Rounds for Time of:
Run 200m
10 Alternating Single Arm Devils Press

* Switch with your Partner after every full Round, you will complete 5 Rounds each in this workout

* If Can’t Run, switch for 25 Double Unders or 75 Single Unders, or a 50m Bear Crawl or 100m Farmers or Object Carry

 

Accessories:
Tabata Russian Twists
(20 seconds On, 10 Seconds Off x 8)

Rest 2 Minute

20 Seconds of Hollow Rocks
10 Seconds Rest
20 Seconds of Arch Hold
10 Seconds Rest
x 5

 

SESSION 2
Running WOD:
For Time of:
Run 2 Mile in a Weighted Vest or Pack, or Carrying an object

* Scale by Running without Weight, and reduce Distance if needed

 

Check out the video below for your full Whiteboard Brief!

Book into a class

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You can get the app from the App Store or Google Play or you can use the Booking Page page to login to TeamUp