At Home Wod #4

7 thoughts on “At Home Wod #4”

1. Amanda Hunt

   January 20, 2022 at 7:35 am

   Mobility and Warm-up

   30 sec each
   Shoulder Taps
   Lunge with a twist
   Sit-ups
   Supermans
   Do this twice!

   STRENGTH
   Hang Power Cleans
   5 Sets of 5 reps

   55# – 75# – 85# – 95# – 100#

   WOD
   AMRAP 6 mins
   10 Plank Switches
   10 S20H (65#)
   10 Leg Levers
   10 Hang Power Cleans
   *Rest 2 mins, repeat.

   R1 – 120 reps
   R2 – 120 reps
   Total reps: 240 reps
2. Shawn Johnson

   January 20, 2022 at 7:47 am

   AMRAP in 6 min
   10 Plank Switches
   10 Reverse Lunges
   10 Leg Levers
   10 Russian Twists
   Rest 2 min

   Rnd 1 = 130
   Rnd 2 = 140
3. Shawn Johnson

   January 20, 2022 at 8:51 am

   Halle
   AMRAP in 6 min
   10 Plank Switches
   10 Reverse Lunges
   10 Leg Levers
   10 Russian Twists
   Rest 2 min

   Rnd 1 = 169
   Rnd 2 = 200
4. Kelly B

   January 20, 2022 at 11:13 am

   Warm-up
   Bodyweight Workout:
   AMRAP in 6 min
   10 Plank Switches
   10 Weighted Reverse Lunges (20# ruck plate)
   10 Leg Levers
   10 Russian Twists (20# ruck plate)
   Rest 2 min
   Repeat
   R1: 150
   R2: 168
5. Leanne Daigle

   January 20, 2022 at 3:55 pm

   AMRAP in 6 min
   10 Plank Switches
   10 Weighted Reverse Lunges
   10 Leg Levers
   10 Russian Twists
   Rest 2 min
   Repeat
   Round 1 123
   Round 2 124

   Cashout
   100 double unders
   100 box jump overs (18″ box)

   Thanks Kevin!
6. Cristina Scott

   January 20, 2022 at 5:47 pm

   AMRAP 6 MIN
   10 Plank switches
   10 S2OH 50 lbs
   10 Leg Levers
   10 KB Hang power cleans 50lbs
   Round 1= 2 rounds
   ROUND 2= 2 rounds 5 S2OH
7. John Hunt

   January 20, 2022 at 7:31 pm

   Gear Workout:
   Hang Power Cleans
   5 sets of 5 reps
   95-135
   Couldn’t continue the WOD, pulled a muscle near my left oblique.

   Thanks Kevin!