Workout of the Day

Home WOD 27.05.2020

Warm Up:
20 Seconds of Lunges
10 Seconds Rest
20 Seconds of Press Up or Pike
10 Seconds Rest
20 Seconds of Bent Over Row (light)
10 Seconds Rest
x 3
Stretch & Mobilise

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

Options for today’s WOD:
Unassisted Pistol Squats
Box Assisted Pistol Squats
Post Assisted Pistol Squats
Lunges or Step Ups
Air Squats

Unassisted Handstand Push Ups
Handstand Push Ups with Mats
Pikes on Feet
Pikes on Knees
Press Ups

Barbell Bent Over Row @ 30/42.5kg
Double DB, KB or Weighted Bag Bent Over Row
Single Arm Bent Over Row (20 Reps switching every 5 Reps)

WOD:
12 Minute AMRAP of:
10 Alternating Pistol Squats
10 Handstand Push Ups
10 Bent Over Rows

* Scale and Modify Movements as needed

Check out the video below for your full Whiteboard Brief!

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