HOME WOD
General Warm Up
Run 800m then
20 Arm Circles Forward
20 Arm Circles Backwards
then
1:00 Squat Hold
Workout
5 Rounds
AMRAP 1:00 Mountain Climbers
AMRAP 1:00 Push Ups
AMRAP 1:00 Jump Squats
AMRAP 1:00 V-Ups
Rest 3:00
Extra
1:00 R. Side Plank
1:00 L. Side Plank
1:00 Rest
:45, :45, :45, :30, :30, :30, :15, :15, :15
Scaling
- Elevate the push ups to a box, bench or couch
- Substitute jump squats to air squats
- Substitute sit ups or crunches for V-Ups
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1. Strength
"Touch and Go" Push Jerk
3x10 @70%
2. Conditioning
“Bike Tyson”
For Time
15/9 Calorie Assault Bike
12 Sandbag Cleans 150/100lbs*
Rest 3:00
12 Sandbag Cleans 150/100lbs
15/9 Calorie Assault Bike
