At Home WODs

Posted on March 23, 2020 by Jesse Cole

 

 

Sunday, March 22

WOD: TABATA (x2)

• Stair Climbs
• Side Plank (alternating sides)
• Wall Sit (can use weight)
• Inverted Push-Ups + Shoulder Taps (each side)

*1 Minute rest between each TABATA

 

Monday, March 23

WOD: For Time

“Angie”

• 100 Chair Dips
• 100 Push-Ups
• 100 Air Squats
• 100 Sit-Ups

*Work can be split up however you’d like

 

Tuesday, March 24

WOD: 20 Minute AMRAP

• 200M Run
• 8 Plyo Push-Ups
• 8 Squat Tuck Jumps
• 8 Back Extensions

* 45 Second Plank between each round
* Extra challenge, you could wear a vest(14/20)

 

Wednesday, March 25

WOD: TABATA

• Skaters
• Burpees
• Flutter Kicks
• Plank Walk-Ups

*1 Minute rest between each TABATA

 

Thursday, March 26

WOD: For Time

3 Rounds:

• 10 Push-Ups
• 15 Air Squats
• 20 Sit-Ups

*800 Meter Run (after completing the three rounds) then…

3 Rounds:

• 5 Diamond Push-Ups (see link)
• 10 Pistol Squats (total reps) (squat jumps)
• 15 Weighted Sit-Ups (can be a MB, plate or anything with weight)

*400 Meter Run (after completing the three rounds) (DONE!)

 

Friday, March 27

WOD: For Time

“Zachary Tellier”

• For Time
• 10 Burpees

 

• 10 Burpees
• 25 Push-Ups

 

• 10 Burpees
• 25 Push-Ups
• 50 Lunges

 

• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 100 Sit-Ups

 

• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 100 Sit-Ups
• 150 Air Squats

* Can wear a vest for an extra challenge

 

Saturday, March 28

WOD: 5 Rounds (25 Minutes)