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:
5 Minute Jog
Shadow “Junk Yard Dog”
50 DU’s or 100 SU’s
Stretch & Mobilise

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

Today’s WOD options:

1. SOLO WOD = 5 Rounds for Time

2. TEAM WOD = 5 Rounds Each for Time
(switch after every full Round)

Depending on Kit availability, choose from following WOD versions!

a) BARBELL or 2 x DB’s or KB’s
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Shoulder to Overhead
50 Double Unders

b) 1 x DB or KB
10 Left Arm Deadlifts
8 Left Arm Hang Power Cleans
6 Left Arm Front Squats
4 Left Arm Shoulder to Overheads
10 Right Arm Deadlifts
8 Right Arm Hang Power Cleans
6 Right Arm Front Squats
4 Right Arm Shoulder to Overheads
50 Double Unders

c) NO KIT
20 Alternating Lunges
6 Burpees
12 Jumping Air Squats
8 Handstand Push Ups, Pikes or Press Ups
50 Double Unders

* Scale DU’s to 25 Reduced Reps or 100 Single Unders
* If can’t Skip, switch to 20 Sit Ups

Accessories:
Standing Bent Over Row 3 x 15-20 Reps
Standing Reverse Fly 3 x 15-20 Reps
Standing Bicep Curl 3 x 15-20 Reps

SESSION 2
Running WOD:
Run 2 Miles
Rest 5 Minutes
Run 1 Mile
Rest 5 Minute
Run 800m

* Scale DISTANCE to half if needed
* If cant measure distance, Run for 15, 10 & 5 Minutes

Check out the video below for your full Whiteboard Brief!