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 10 Deadlifts (Just the Bar) 5 Deadlifts (40% of your Deadlift Max) 5 Deadlifts (50% of your Deadlift Max) 3 Deadlifts (60% of your Deadlift Max) 1 Deadlift (80% of your…

Mobility 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   Skills / Strength Rest Day WOD   You will need some sort of clock or timer for this one… 400…

Mobility Warm-up   30 Seconds Butt Kicks (50% effort) 30 Seconds High Knees (50% effort) 30 Seconds Rest 30 Seconds Butt Kicks (75% effort) 30 Seconds High Knees (75% effort) 30 Seconds Rest 30 Seconds Butt Kicks (100% effort) 30 Seconds High Knees (100% effort) Skills / Strength   10:00 EMOTM 3 Right-handed Kettlebell Cleans (Men: 55lb / Women: 35lb / Beginner: 15lb) 3 Left-handed Kettlebell Cleans (Men: 55lb / Women:…

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 Push Presses (Just the Bar) 5 Push Presses (40% of your Push Press Max) 5 Push Presses (50% of your Push Press Max) 3 Push Presses (60% of…

Mobility Warm-up   The Junk Yard Dog Warm-up…be creative if you do not have a partner. 3 Sets (0:20 Rest) 10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom stick or a band.  Do not attempt with a barbell. Skills / Strength   5 Sets (2:00 Rest) 2 Snatch Balances (Advanced: 2RM / Beginner: PVC Pipe or Broomstick)…

Mobility Warm-up   3 Rounds (Not for Time) 10 Air Squats 10 Push-ups Fitness Level Substitution: Banded Push-up OR Knee Push-up 10 Sumo-deadlift High-pulls (Just the barbell or PVC Pipe or Broomstick) Perform 3 rounds nice and slowly.  Do everything as perfectly and methodically as possible.  When you get to the sumo-deadlift high-pulls, do the first round in slow motion, the…

Mobility 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 10 Push-ups Fitness Level Substitution: Banded Push-up OR Knee Push-up Skills / Strength   9 Sets (0:30 Rest) 3 Clapping Push-ups Fitness Level Substitution: Banded Clapping Push-ups or Banded Push-ups We…