Thursday, December 13, 2012

CHRISTMAS WODS with equipment you can find

WOD #6
50-40-30-20-10 
Double Unders 
Situps
Pushups 
A scaling option would be to cut the pushups in half if 150 total is a bit much for you. Do 50 DU, 50 Situps, 25 pushups, 40, 40, 20….

WOD #7
"BARBARA"
5 Rounds
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest 3 Minutes
A scaling option is to cut 10 off each movement so 10, 20, 30, 40 instead.  This will help you keep the intensity. You should be able to find a make shift pull-up bar at any local park with monkey bars, a rafter in the basement or garage…Be creative. 

WOD #8
3 Rounds of 
AMRAP 3 min Small children thrusters
Rest 1 min
You will be the hit with all your young cousins or nieces and nephews if you let them "help" you with this WOD.  Spend 3 minutes doing as many thrusters(put your hands in the child's armpits, then do a full squat to overhead press.  Remember to use your hips) as possible. Take a 1 min break. Repeat for 3 rounds.

WOD #9
5 Rounds
Run 400m
21 Overhead squat-no weight 
Use a broomstick, towel, pvc pipe, roll of wrapping paper…Again, be creative.  

WOD #10: Create your own with what you have
If you have access to a cement wall, porch, bench, large rock or something similar do box jumps
Are there some old dumbbells laying in the basement?  Do ground to overheads, push presses, thrusters.
A basketball?  Practice your wall ball two for ones.
A bag of dog food, cement, army gear?  Go for a weighted run.  You will hate me, I mean love me, afterwards if you do this one :)
Try to focus on getting some weight into your WODs.  Find what you have access to and decide how you can safely lift it and then do it repeatedly.

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