WOD BLOG

At-Home Workout

21-18-15-12-9-6-3
Deadlifts
Burpee Jumping Knee Tucks

At-Home Workout

3 Rounds
6min AMRAP
12 Single-Arm Hang Power Clean & Push Jerks [6/side]
12 Single-Arm Hang Power Snatches [6/side]
12 Push-ups
12 Renegade Rows [6/side]
12 Box/Broad Jumps
*Rest 2min Between Rounds*

At-Home Workout

2 Rounds
9min EMOM
1. 10-16 Ring/TRX Rows [2sec down, 1sec hold at top]
2. 8-12 Thrusters
3. 100m Run or 30sec Max Burpees [no push-up, no jump]
*Rest 3min Between Rounds*

At-Home Workouts

10 Rounds
15 Swings
3 Wall Climbs

*modify Wall Climbs to Inchworm Push-up to Downward Dog + Strict Handstand Push-up [scaled, pike] if needed*

At-Home Mobility

2 Rounds
1:00 Standing QL Stretch [left]
1:00 Standing QL Stretch [right]
1:00 Standing Calf Stretch [left]
1:00 Standing Calf Stretch [right]
1:00 Lizard Lunge Quad Stretch [left]
1:00 Lizard Lunge Quad Stretch [right]
0:30 Crab Hold [fingers backward]

At-Home Workout

4 Rounds
3min AMRAP
2 Rounds
12 Deadlifts
9 Hang Power Snatches
6 Strict Handstand Push-ups
Forearm Side Plank for Remaining Time
*Rest 1min*
3min AMRAP
300m Run
Forearm Plank for Remaining Time
*Rest 2min Between Rounds*