Workout of the Day

Home WOD 21.05.2020

SESSION 1
Warm Up:
Every 30 Seconds:
1st = 5 – 10 Bent Over Row
2nd = 5 – 10 Press Ups
3rd = 10 – 15 Sit Ups
4th = 10 – 15 Air Squats
x 2
Stretch & Mobilise

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

Options for today’s WOD:
Barbell Bent Over Row (30/42.5kg)
One Arm Row (DB, KB or Weighted Pack or Bag)
Pull Ups if you have access to one

* If doing One Arm Row, complete 100 Reps, switching after every 5 Reps

 

WOD:
“Covid 2”
For Time of:
75 Bent Over Row
100 Press Ups
125 Sit Ups
150 Air Squats

* Scale Press Ups to Knees if needed
* Reduce Reps if needed

 

ACCESSORIES:
20 Seconds of Hollow Hold
20 Seconds of Left Side Plank Hold
20 Seconds of Right Side Plank Hold
40 Seconds of Plank Hold
40 Seconds Rest
30 Seconds of Hollow Hold
30 Seconds of Left Side Plank Hold
30 Seconds of Right Side Plank Hold
60 Seconds of Plank Hold
60 Seconds Rest
40 Seconds of Hollow Hold
40 Seconds of Left Side Plank Hold
40 Seconds of Right Side Plank Hold
80 Seconds of Plank Hold

 

SESSION 2
Running WOD:
Run 400m
Rest 2 Minutes
Run 200m
Rest 1 Minute
x 5

* Scale to 3 Rounds if needed
* If can’t measure Distance, Run for:
2 Minutes On
2 Minutes Off
1 Minute On
1 Minute Off
x 5

 

Check out the video below for your full Whiteboard Brief!

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