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 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. 20 Jumping Lunges 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 PVC Pipe Pass-throughs Equipment Substitution: Use…

Mobility Warm-up   If you don’t have a partner, get creative with the “Junk Yard Dog” warm-up.   Skills / Strength   5 Sets (3:00 Rest) 3 Hang Squat Cleans (3 RM) Fitness Level Substitution: Hang Power Cleans Rest 3 minutes between each of the 5 sets.  Each set, perform 3 hang squat cleans working your way up…

Mobility 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 Split Jerks (Just the Bar) 5 Split Jerks (40% of your 1 Rep Max) 5 Split Jerks (50% of your 1 Rep Max) 3 Split Jerks (60% of your 1 Rep Max) These percentages are based off…

Your work-out program should not be random!   Sometimes people get confused and criticize WODs for being random or get confused thinking a random WOD generator is fine to use for a work-out program.  Our goal at WODatHome.com is General Physical Preparedness (GPP) and this does not come about by randomly selecting work-outs. Let’s be…

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)   For each of the lifts in the WOD, warm-up with: 10 (just the bar) 5 (50% of your hopeful max today) 3 (60% of your…

Mobility Warm-up Skills / Strength   Skills / Strength Rest Day WOD   5:00 AMRAP (As Many Reps As Possible in 5 minutes) Burpees ———————- 2:00 Rest ——————— 3:00 AMRAP (As Many Reps As Possible in 3 minutes) 6 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 6 Air Squats ———————- 2:00 Rest ——————— 1:00 AMRAP (As Many Reps As…

Mobility Warm-up   3 X Karaoke drill down and back 3 X Four Cone Drill (50% Effort) 3 X Four Cone Drill (75% Effort) Skills / Strength   6 Sets (0:45 Rest) Four Cone Drill (100% Effort) Perform the four cone drill six times as fast as you can.  Rest around 45 seconds between each one. WOD   10 Rounds for Time*…