Home WOD, 08142013

Home WOD at the Geeklair

There’s no place like home
To thoroughly bust your butt
Yes, I got this, folks.

Warmup:
20 alternating lunges
20 pushups
20 air squats
10 min jog in place

WOD:
Buy-in: 10 minutes of rowing, 25 stroke per minute pace
(Goal pace was 20 strokes per minute)
3 rounds of:
10 front squats, 55#
10 kettlebell swings, 7# (looking at form more than weight here)
Cash-out: 10 minutes of rowing, 26 stroke per minute pace
(Goal pace again was 20 spm)

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2 thoughts on “Home WOD, 08142013

  1. Reblogged this on Otagenki and commented:
    First time for everything…programming a WOD for myself, to do at home. If you want to try it for yourself, and you don’t have access to a rower, do a walk or a run or get on your bike for 10 minutes instead of rowing.

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