Home WOD (with equipment): “Can You Pick That Up For Me?”

Level: Medium/Advanced

“Wow, this is gonna suck.”  My words…also will be yours as you process this WOD.  12 minutes at a time will feel like an hour as your legs BUUUUURRRRNNNN.  Equipment is required for this WOD, but a resourceful individual can probably find some objects around the house instead.

Equipment Required

• Plyo Box
• Dumbbells (x2) – Don’t go too heavy or you’ll be mad at me.
• Medicine Ball
• Kettlebell (can be a heavier dumbbell if you don’t have a KB)

Mobility/Warm Up

You’ll want to warm up your hips, quads, glutes, and psoas (low back) for this.  The good news is your shoulders can rest on this one!  Yay! #alwaysabrightside

I’d recommend:

• World’s Greatest Stretch
• Pigeon
• Samson Lunge
• Press-up/Cobra Stretch
• Monster Walks (requires small bands 9-12″)

The WOD

12min AMRAP

• 14x Air Squats
• 12x Skaters
• 10x Medicine Ball Cleans
• 8x Dumbbell (front rack) reverse lunges
• 6x Box Jumps

3min rest

12min AMRAP

• 6x Alternating Single Leg Box Squats (20″ or lower, go to a MB if you can)
• 8x Tuck Jumps
• 10x Dumbbell Thrusters
• 12x Lunges (bodyweight)
• 14x Alt. Single Leg Kettlebell Romanian Deadlifts

After Party

(requires abmat or rolled up towel under lumbar)

3min rest

50-40-30-20-10-20-30-40-50

• Abmat Sit-ups
• Double Unders/Single Unders