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 http://www.mobilitywod.com/2013/03/free-your-heel-free-your-mind.html   Warm-up   10 Knee Hugs (Alternating legs) 10 Quad Stretches (Alternating Legs) 20 Walking Lunges (Alternating Legs) 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 10 Air Squats 0:10 Butt Kicks 0:10 High Knees 10 Pistols (Alternating Legs) Fitness Level Substitution: Banded Pistols or 2 X Air Squats 0:10 Butt Kicks 0:10 High Knees 10 Pistols (Alternating Legs) Fitness Level Substitution: Banded Pistols or 2 X Air Squats Skills / Strength   10-5-5-3-3-2-2-1-1-1…

Mobility http://www.mobilitywod.com/2011/11/episode-340-peak-tension-vs-working-tension.html   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   7:00 AMRAP (As Many Reps As Possible in 7-minutes) 200 meter…

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 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…

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…

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…

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) 400 meter Run 21 Butterfly…

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….