WOD: “The WOD House Challenge”

For Time:

• 21-15-9
  • Wall Balls (20/14 lbs)
  • Box Jumps (24/20 inches)
  • Kettlebell Swings (53/35 lbs)
• 400m Run
• Rest 3 minutes
• Repeat the cycle 3 times​wod-gen.com+20WODwell+20blog.wodify.com+20WODCAT – CrossFit tracker Apps+4WODwell+4wod-gen.com+4Android Apps on Google Playcrossfit.comApple+5Byrdie+5blog.wodify.com+5Fitbod+1crossfit.com+1

Total Rounds: 3
Total Time: ~30 minutes​SELF+8crossfit.com+8crossfit.com+8

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🔧 Scaling Options:

• Wall Balls: Use a lighter ball or perform air squats if unavailable.
• Box Jumps: Substitute with step-ups or jump squats.
• Kettlebell Swings: Use a lighter kettlebell or substitute with dumbbell swings.
• Run: Substitute with rowing or biking for equivalent distance.​Byrdie+2WOD Nation+2Health+2blog.wodify.com+1sandandsteelfitness.com+1

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🧠 Why This WOD?

• Functional Movements: Incorporates exercises that mimic daily activities, enhancing overall functional fitness.
• Scalability: Easily adjustable to accommodate various fitness levels and available equipment.
• Community Engagement: The structure encourages friendly competition and camaraderie among participants.​

Feel free to adjust the weights and movements based on your gym’s equipment and the fitness levels of your members. If you need further customization or additional WOD ideas, don’t hesitate to ask!