wod

Workout of the day (WOD) posts below detail out the daily workouts. Feel free to post your individual times or any general comments or questions you may have from a particular workout.

Mobility Warm-up   1:00 Neck Rolls 0:20 Big Arm Circles Forward 0:20 Big Arm Circles Backwards 3 X 0:20 Hollow Body Hold 400m Jog 10 Air Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Strength Warm-up 5 Deadlift (Just the Bar) 5 Deadlift (40% of your Deadlift Max) 5 Deadlift (50% of your Deadlift Max) 3 Deadlift (60% of your Deadlift Max) 1 Deadlift (80% of your Deadlift Max) If…

Mobility Warm-up   10 Seconds Butt Kicks (50% effort) 10 Seconds High Knees (50% effort) 10 Seconds Rest 10 Seconds Butt Kicks (75% effort) 10 Seconds High Knees (75% effort) 10 Seconds Rest 10 Seconds Butt Kicks (100% effort) 10 Seconds High Knees (100% effort) Skills / Strength   Read… The Basics of Pose Running Techniques WOD   For Time 400 meter Run 2:00 Rest 400 meter…

Mobility Knee Pain? Got Full Knee Power/Range of Motion/Potential–Terminal Knee Extension – Part 3 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 Equipment Substitution:…

Mobility Knee Pain? Got Full Knee Power/Range of Motion/Potential–Terminal Knee Extension – Part 2 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  …

My Why My frequent WOD partner and fellow WODathome.com Coach, Kyle recently wrote an article “Defining your Training Purpose” and it sparked way too much thought about my training purpose.  This has been been a recurring topic in my thoughts recently which led me to setting well thought-out goals for myself.  I really felt that my…

Mobility Warm-up   10 Air Squats 10 Goblet Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 Inch Worms 10 Front Squats (Just the bar) 5 Squat Cleans (Just the bar) Fitness Level Substitution: Power Clean and then a Front Squat or just a Power Clean. Skills / Strength   Skills / Strength Rest Day WOD   3 X 5:00 AMRAP (2:00 REST) 5…

Mobility 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 Equipment Substitution: Use a broom stick or a band.  Do not attempt with a barbell….

I just wanted to check in quickly before I get overwhelmed with Christmas activities. I recently ran a mile in 5:17 and am slightly behind my planning to hit a 5 minute mile by Jan. 31 aka my 30th birthday.  I was finally able to get my splits accurately and found something that could be…