-Home WoD #5-
-Warm Up-
1 round
25 jumping jacks
25 cross jacks
10 bootstraps
10 floor sweeps
Into…
2 rounds
10 groiners
5 push up to pike
10 sit-ups
-Strength/Skill-
5 sets
5/5 single arm seated DB press
Super set with
:30 DB taps (arms length away)
-WOD-
For time: 25 minute cap
100m run
10 pushups
10 up/down plate hops
200m run
20 pushups
20 up/down plate hops
400m run
30 pushups
30 up/down plate hops
600m run
40 push ups
40 up/downs plate hops
800m run
Run times should be :
100m = :30 or less
200m = 1:00 or less
400m = 2:15 or less
600m = 3:30 or less
800m = 4:30 or less
You can use these times as a guideline for the WoD.
You can sub out rowing or biking of equal time duration if you have one of those
Rowing
100m
250m
500m
750m
1000m
Bike
10/6 Cals
20/14Cals
30/20 Cals
40/28 Cals
50/34 Cals
