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   Find a 10-20 meter area you can move back and forth along.  If you don’t have that space, get creative. Karaoke (Down and Back) Frankenstein Kicks Bear Walk Crab Walk 10 Push-ups Fitness Level Substitution: Knee Push-ups Inch Worm 10 Air Squats Frog Leaps Fitness Level Substitution: Squat and jump forward landing in another squat…

Mobility Warm-up   1:00 Neck Rolls 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 Inch Worms 1:00 of different types of arm circles 10 Air Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Use the Skills / Strength for the rest of the warm-up today. Skills / Strength   10:00 of Handstand Practice Fitness Level…

Mobility Warm-up   1 minute of neck rolls 3 X 10 second hollow body holds 10 hollow body rocks 5 Turkish Get-ups with each arm with no weight Use the Skills / Strength for the rest of the warm-up today. Skills / Strength   5 Sets (2:00 Rest) 3 Left-handed Turkish Get-ups 3 Right-handed Turkish Get-ups Perform 5 sets of 6 Turkish…

Mobility Warm-up   3 Rounds with just the bar (Not for Time) 3 Thrusters Fitness Level Substitution: Push Presses 3 Sumo-deadlift High-pulls 3 Push Jerks 3 Overhead Squats Fitness Level Substitution: Air Squats with hands in the air. *Take the barbell off the rack like you are going to do a back squat.  Step back from the rack.  You will need to…

Mobility Warm-up   1 minute of neck rolls 3 X 10 second hollow body holds 10 hollow body rocks 400 meter Jog Skills / Strength   Skills / Strength Rest Day WOD   8:00 Cap 400m Run 20 Burpee Pull-ups Fitness Level Substitution: Burpees 20 Broad Jumps 20 Burpee Broad Jumps 20 AbMat Sit-ups Equipment Substitution: AbMat Sit-ups using a towel 20 Air Squats *You…

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   Box Jump Efficiency with Matt Chan – This is a must watch for today’s…

Mobility 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 Strength Warm-up 10 Overhead Squats  (Just the Bar) Fitness Level Substitution: Air Squats with hands in the air. 5 Overhead Squats (40% of your 1 Rep Max) 5 Overhead Squats (50% of…

Mobility Warm-up   400m Run (50% effort) The Everett Warm-up Part 2 Video Skills / Strength   5 Squat Cleans and then Split Jerks (Just the Bar) Fitness Level Substitution: Power Cleans for Squat Cleans 5 Squat Cleans and then Split Jerks (40% of your 1 Rep Max) 5 Squat Cleans and then Split Jerks (50% of your 1 Rep Max) 3 Squat Cleans and then Split Jerks (60% of your 1…