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   400m Jog (Skip if too cold;) 10 Knee Hugs 10 Quad Stretch 10 Frankenstein Kicks 10 Air Squats 10 meters of Duck Walking 10 Arm Circles Forward 10 Arm Circles Backward 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength   5-3-1-1-1 (3:00 Rest) Hang Squat Cleans (1 RM) Fitness Level Substitution: Hang Power Cleans Perform 5…

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) Skills / Strength   Work on any of the million movements below that may need work before…

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 Skills / Strength   Skills / Strength Rest Day WOD   12:00 AMRAP (As Many Reps/Rounds As Possible in 12 Minutes) 10 Air Squats 10 Butterfly Pull-ups  Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows 10 Jump Squats…

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) Use the skills / strength portion to continue your warm-up before the WOD. Skills / Strength   Practice kipping toes-to-bars and becoming…

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 (Very light kettlebell) 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 second round at about 50%…

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 Skills / Strength   Spend some time working on your butterfly kip.  The best way to learn is to act like the bar is lower than it is.  This will allow you to…

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 10 Seconds Butt Kicks (75% effort) 10 Seconds High Knees (75% effort) 10 Seconds Butt Kicks (100% effort) 10 Air Squats Skills / Strength   Skills / Strength Rest Day WOD   35:00 AMRAP (As Many Reps/Rounds As Possible in 35 minutes) 400 meter…

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.  EMOTM (Every Minute on the Minute) 1 Clean and Jerk (Men: 135lb / Women: 95lb / Beginner: 35lb) Fitness Level…