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 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*…

Mobility 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 Equipment Substitution: Use a broom stick or a band.  Do not attempt with a barbell….

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%…