wod

Mobility http://www.mobilitywod.com/2012/01/episode-358-make-the-invisible-visible-remove-the-connection-and-add-speed.html Warm-up   3 Rounds (Not for Time) 3 Kipping Pull-ups Fitness Level Substitution: Banded Pull-ups OR Ring Rows 5 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 7 Air Squats       Skills / Strength   Skills / Strength Rest Day WOD   For Time (Beginners do 50 Reps of everything) 100 Butterfly Pull-ups  Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows…

Mobility http://www.mobilitywod.com/2010/12/episode-103-shoulder-relationships-3.html & Work-out Rest Day

Mobility http://www.mobilitywod.com/2012/01/episode-357-baby-mommas-double-unders-bladder-control-and-a-little-bit-of-pee.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/2011/12/episode-346-pull-set-up-from-sumo-load-order-3.html Warm-up Skills / Strength   10:00 of Kipping Pull-up Work http://gymnasticswod.com/content/bar-kip-progression   Butterfly Pull-ups  Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows WOD   For Time 20-10-20-10 Sumo-deadlift High-pulls (Men: 135lbs / Women: 105lbs / Beginner: 35lbs) Ring Dips Fitness Level Substitution: Banded Ring Dips Equipment Substitution: Narrow Push-ups Fitness Level Substitution: Banded Narrow Push-ups *25 Burpees after the 4th…

Mobility http://www.mobilitywod.com/2010/12/episode-110-10-x-1-min-sets-across.html & Work-out Rest Day

Mobility Warm-up   Burgener Warm-up: Skills / Strength   5 Sets (3:00 Rest) 3 High-hang Snatches (3 RM) Fitness Level Substitution: Power Snatches Perform 5 sets resting 3 minutes between each set.  Work your way up in weight to the heaviest set of 3 high-hang squat snatches you can safely perform (3 Rep Max = 3 RM). WOD…

Mobility Warm-up   3 Rounds (Not for Time) 3 Kipping Pull-ups Fitness Level Substitution: Banded Pull-ups OR Ring Rows 5 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 7 Air Squats       Skills / Strength   Practice your One-arm Russian Kettlebell Swings.  They are easier then they look and add a fun rotational component to what typically is not a rotational…

Mobility Warm-up   Warm-up jump roping today and practicing double-unders.  If you have double-unders, practice going as fast as you can.  You should be capable of multiple speeds of double-unders.  The WOD today calls for fast double-unders. Do a YouTube search on “Rage 2 Minute Technique” to find a series of great jump roping videos. Skills…

Mobility & Work-out Rest Day

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….