wod

Mobility See Skills /Strength section today… Warm-up 3 X 10 Seconds Hollow Body Hold 10 Hollow Body Rocks 10 Walking Lunges 10 Push-ups Fitness Level Substitution: Banded Push-up OR Knee Push-up 10 Air Squats 10 meters of Duck Walking 10 Arm Circles Backwards 10 Arm Circles  Forward Skills / Strength 20:00 Mobility Smash Party after the WOD http://www.mobilitywod.com/2012/02/smash-the-best-pat-medes-smash-party.html WOD For Time 75 AbMat Sit-ups (Beginner: 30 sit-ups) Equipment Substitution: AbMat…

Mobility http://www.mobilitywod.com/2011/07/episode-286-trigger-point-world-headquarters-shoulder-mob.html & Work-out Rest Day

Mobility http://www.mobilitywod.com/2012/11/its-not-just-absolute-position-its-stability-as-well.html Warm-up Karaoke (Down and Back) Frankenstein Kicks Bear Walk Crab Walk 10 Push-ups Fitness Level Substitution: Knee Push-ups Inch Worm 10 Air Squats Strength Warm-up 10 Strict Presses (Just the Bar) 10 Push Presses (Just the Bar) 5 Push Presses (40% of your 1 Rep Max) 5 Push Presses (50% of your 1 Rep Max) 3 Push Presses (60% of your 1 Rep Max) 1 Push Press (80%…

Mobility http://www.mobilitywod.com/2010/12/episode-126-thinking-through-big.html Warm-up 10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom stick or a band.  Do not attempt with a barbell. 1:00 left-legged Couch Stretch 1:00 right-legged Couch Stretch 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 PVC Pipe Pass-throughs 20 Jumping Lunges 5 Downward Dog Push-ups 10 PVC Pipe Pass-throughs 10 Overhead Squats (PVC Pipe or just the Barbell)…

Mobility http://www.mobilitywod.com/2010/12/episode-115-lower-leg-sliding.html Warm-up 3 X 10 Seconds Hollow Body Hold 10 Hollow Body Rocks 10 Walking Lunges 10 Push-ups Fitness Level Substitution: Banded Push-up OR Knee Push-up 10 Air Squats 10 meters of Duck Walking 10 Arm Circles Backwards 10 Arm Circles  Forward Skills / Strength Back to the basics – Air Squat WOD 3 Rounds for Time (40:00 Cap) *Note, each round has 3 separate runs…

Mobility http://www.mobilitywod.com/2011/01/episode-139365-posterior-chain-sliding.html & Work-out Rest Day

Mobility http://www.mobilitywod.com/2011/01/episode-141-professional-ballet.html Warm-up 400m Run (75% effort) The Everett Warm-up Part 2 Video Skills / Strength 8 Sets (0:30 Rest) 3 Deficit Clapping Push-ups Fitness Level Substitution: Banded Clapping Push-ups or Banded Push-ups *For a “deficit” push-up, place your hand on bumper plates.  Make sure your chest still touches the ground at the bottom of each rep. Perform 8…

Mobility http://www.mobilitywod.com/2011/09/episode-314-even-the-best-need-the-obvious-and-hooge-super-friends.html Warm-up 10 Alternating Knee Hugs 10 Alternating Quad Stretches 10 Air Squats 10 meters Duck Walking 10 seconds Butt Kicks (50% Effort) 10 seconds High Knees (50% Effort) 10 seconds Butt Kicks (75% Effort) 10 seconds High Knees (75% Effort) 10 seconds Butt Kicks (100% Effort) 10 seconds High Knees (100% Effort) Skills / Strength Skills / Strength Rest Day WOD 14:00 AMRAP (As Many Rounds/Reps As Possible in…

Mobility http://www.mobilitywod.com/2011/12/episode-351-one-joint-rule.html Warm-up 400m Jog 10 Knee Hugs 10 Quad Stretch 10 Frankenstein Kicks 10 Air Squats 10 meters of Duck Walking 10 Arm Circles Forward 10 Arm Circles Backward 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength Spend some time practicing your Butterfly Pull-ups and your Kipping Pull-ups https://www.youtube.com/watch?v=4ZJMblG5apg&t=182s-progression Coach’s Tip: Hands get in real danger of tearing…

Mobility http://www.mobilitywod.com/2013/03/the-hypermobile-amongst-us-spine-edition.html & Work-out Rest Day