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/2010/11/episode-96-give-thanks-for-partner.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 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 Max) These percentages are based…

Mobility Warm-up   Watch the Skills / Strength video before practicing your running in the warm-up. 200 meter Run (50% Effort) 400 meter Run (75% Effort) 200 meter Run (90% Effort) *Rest as needed between runs. Skills / Strength WOD   3 Rounds for Total Reps Round 1: You have 6:30 to complete 800 Meter…

Mobility http://www.mobilitywod.com/2011/12/episode-347-new-anterior-hip-flossing-tweaks.html 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) 1 Squat Clean (60% of 1 Rep Max) Fitness…

Mobility http://www.mobilitywod.com/2010/10/episode-47-5-way-shoulder-front-wheel.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 Equipment Substitution: Use a broom stick or a band.  Do not attempt with a…

Mobility http://www.mobilitywod.com/2013/03/ankle-positional-fault-fix-jill-miller-style.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   3 Sets…

Mobility http://www.mobilitywod.com/2012/03/foot-position-test-breaking-diane.html Warm-up   10 Walking Lunges 10 Air Squats 200 meter run 10 Alternating Jumping Lunges 10 Air Squats 10 seconds of Butt Kicks Strength Warm-up 10 Back Squats (just the bar) 5 Back Squats (50% 1 RM) 5 Back Squats (60% 1 RM) Skills / Strength   5 Sets (2:30 Rest) 5 Back Squats (5 RM) *If you do not have a squat rack, you will…

Mobility http://www.mobilitywod.com/2012/02/mwod-serratusrib-cage-mash-party.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   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…

Mobility http://www.mobilitywod.com/2011/10/episode-331-compare-sides-and-make-sure-you-see-the-change.html Warm-up   10 Walking Lunges 10 Air Squats 200 meter run 10 Alternating Jumping Lunges 10 Air Squats 10 seconds of Butt Kicks   Strength Warm-up 10 Front Squats (just the bar) 5 Front Squats (50% 1 RM) 3 Front Squats (60% 1 RM) 2 Front Squats (70% 1 RM) 1 Front Squat (80% 1 RM) If you do not know your 1 rep max (1 RM), then…