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. And if you don’t have the weights, use gallon jugs of water (make sure they’re sealed) and use those. Give it a go!
Home WOD at the Geeklair
There’s no place like home
To thoroughly bust your butt
Yes, I got this, folks.
20 alternating lunges
20 air squats
10 min jog in place
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)