Archives: At Home
Thursday, January 28, 2021
A1. Scarecrow Power Snatch (toes)/High Hang Power Snatch/Hang Squat Snatch – 5/5/5 X 5 sets, rest approx. 60s
A2. Straddle Single Leg Push-up – 10-16 reps X 5 sets, rest approx. 60s
A3. Gorilla Side Shuffle Sprint – 12 reps (10 ft.) X 5 sets, rest approx. 60s
A4. Headstand Knee Raises – 8-12 reps X 5 sets, rest approx. 60s
Thursday, January 21, 2021
Complete as you see fit for time:
Complete as you see fit for time:
100 Supine Dowel Rows
100 Alternating Opposite Hand to Foot V-ups
100 Double Milk Jug Overhead Squat Front Raise
100 Left Leg Forward/Reverse Hops Over Dowel
100 Right Leg Forward/Reverse Hops Over Dowel
100 Reverse Bridge Alternating Leg Raises
Sunday, December 27, 2020
Complete all 3 couplets for time:
50 Double Unders
27 Push-ups
40 Double Unders
21 Push-ups
30 Double Unders
15 Push-ups
20 Double Unders
9 Push-ups
10 Double Unders
50 Bent Over Double Milk Jug Rows
27 Tuck Jumps
40 Bent Over Double Milk Jug Rows
21 Tuck Jumps
30 Bent Over Double Milk Jug Rows
15 Tuck Jumps
20 Bent Over Double Milk Jug Rows
9 Tuck Jumps
10 Bent Over Double Milk Jug Rows
50 Alternating Single Leg Glute Raises (25/side)
27 Double Milk Jug Get-ups
40 Alternating Single Leg Glute Raises
21 Double Milk Jug Get-ups
30 Alternating Single Leg Glute Raises
15 Double Milk Jug Get-ups
20 Alternating Single Leg Glute Raises
9 Double Milk Jug Get-ups
10 Alternating Single Leg Glute Raise
Coach’s notes:
Rest as needed between couplets, post time per couplet and total working time to comments.
WOD LeaderboardThursday, December 24, 2020
Friday, December 18, 2020
A1. Hollow Rock – 10-15 reps X 5 sets, NO REST
A2. Front Plank Hold – 45-60s X 5 sets, rest approx. 90s
A3. Milk Jug Lateral Raises – 12 -20 reps X 5 sets, NO REST
A4. Handstand Hold – 45-60s X 5 sets, rest approx. 90s
A5. Supine Row – 12-20 reps X 5 sets, NO REST
A6. Superman Hold – 45-60s X 5 sets, rest approx. 90s
Monday, December 14, 2020
A. 1 round for time of:
24 Handstand Push-ups
40 Double Milk Jug Dowel Overhead Squat
18 Handstand Push-ups
30 Double Milk Jug Dowel Overhead Squat
12 Handstand Push-ups
20 Double Milk Jug Dowel Overhead Squat
6 Handstand Push-ups
10 Double Milk Jug Dowel Overhead Squat
B. Spend any remaining time working on your skipping.