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   3 Rounds (Not for Time) 3 Kipping Pull-ups Fitness Level Substitution: Banded Pull-ups OR Ring Rows 5 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 7 Air Squats       Skills / Strength   Spend plenty of time working the movements for the WOD so you are comfortable with them before you try and do them as fast…

Mobility 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) Play around with some cone drills from the Skills / Strength section. Skills / Strength WOD  …

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 Clean and Jerks (Just the bar)    EMOTM (Every Minute on the Minute) 10 minutes 1 Clean and Jerk (Men: 135lb / Women: 95lb / Beginner: 35lb) As a warm-up, perform 1 Clean and Jerk…

Mobility Warm-up   Use the Skills / Strength section as your warm-up. Skills / Strength   10:00 of Jump Rope Practice Jump Rope Progression – Part 1 Jump Rope Progression – Part 2 Jump Rope Progression – Part 3 WOD   5 X 1:00 Rounds (1:00 Rest) 3 Deadlifts  (Men: 275lb / Women: 205lb / Beginner:…

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 Skills / Strength   Skills / Strength Rest Day WOD   21-15-9 Butterfly Pull-ups  Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows Air Squats Burpees…

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   10:00 EMOTM (Every Minute on the Minute for 10 minutes) 2-Position Clean from Top…

Mobility Warm-up   21-15-9 (Not for Time) Thrusters (Just the bar) Fitness Level Substitution: Push Presses Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups Try and perform all sets unbroken, but if not, don’t worry about it as this is not for time.  Do 21 thrusters with just the bar and then 21 push-ups, followed by 15 of…

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   Skills / Strength Rest Day WOD   3:00 AMRAP (3:00 Rest) Max Reps of AbMat Sit-ups Equipment Substitution: AbMat Sit-ups…