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   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 Skills / Strength   12 Sets (0:30 Rest) 2 Clapping Push-ups (Max Height) Fitness Level Substitution: Banded…

Mobility Warm-up   Perform the “Junk Yard Dog” warm-up with a partner.  If you don’t have a partner get creative about what you jump over to mimic the warm-up. Skills / Strength   Rest Day WOD   Partner WOD!!!  Grab a friend and introduce them to what you do! 14:00 AMRAP (As Many Reps As…

Mobility Warm-up    400m Jog 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 Skills / Strength   5 Sets (1:00 Rest) 6 Seated Box Jumps Equipment Substitution – Seated Tuck Jumps We want to work on our explosive power which will translate into a…

Mobility Warm-up   1 minute of neck rolls 3 X 10 second hollow body holds 10 hollow body rocks Use the skill / strength section today for the rest of the warm-up.   Skills / Strength   Advanced 10 minutes of Butterfly Kipping Pull-up practice. Beginner 10 minutes of Kipping Pull-up practice. WOD   10 RFT (Rounds…

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   3 Sets (2:00 Rest) 10 Right-legged Single…

Mobility   Focus on the Warm-up and cool-down today. Warm-up Skills / Strength   5 Sets (2:00 Rest) 3 Clean Pulls We want to practice and reinforce jumping and shrugging with straight arms.  As soon as your arms bend to reverse curl the bar, you lose all your power.  We move the bar up by jumping…

Mobility Warm-up   If you haven’t watched the Everett Warm-up video, do it today.  Great stuff to help you get loose and ready to WOD. The Everett Warm-up Video (Part 2) Skills / Strength   8 Sets (0:30 Rest) 3 Clapping Push-ups for max height Fitness Level Substitution: Banded Clapping Push-up OR Knee Clapping Push-up OR Push-ups OR Banded Push-ups…