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   3 Rounds 10 Air Squats 10 Push-ups Fitness Level Substitution: Banded Push-up OR Knee Push-up 10 Sumo-deadlift High-pulls (Just the barbell or PVC Pipe or Broomstick) 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,…

Mobility Warm-up   This can be performed with a barbell, PVC Pipe, or a broom stick. Skills / Strength   10 X 1:30 Rounds 1 Squat Clean Fitness Level Substitution: Power Clean and then a Front Squat OR Power Clean  Perform 1 Squat Cleans each minute and a half for 10 rounds.  We are focusing…

Mobility Warm-up   1:00 Neck Rolls (1 minute of neck rolls) 10 Arm Circles Forward 10 Arm Circles Backwards 10 Frankenstein Kicks 10 Inch Worms 10 Air Squats 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 10 Push Presses (Just the bar) 10 Push Presses (Just the bar) 5 Push Presses (Adding some weight getting ready for the strength section) 3 Push Presses (Adding…

Mobility Warm-up   Run 400 meters (Run at 50-75% Effort)   3 Rounds for Quality 4 Butterfly Pull-ups  Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows 6 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 8 Air Squats       Strength Warm-up 10 Back Squats (Just the bar) Fitness Level Substitution: Air Squats 10 Back Squats (Just the bar) Fitness Level…

Mobility Warm-up   10:00 Jump Rope Practice Equipment Substitution: 800 meter Run (Not for Time) Skills / Strength   REST WOD   For Time 50 Wallball Shots (Men: 20lb at 10′ target / Women: 14lb at 10′ target / Beginner: 25 reps with 10lb at 9′ target) Fitness Level Substitution: Less weight and then lower target if…

Mobility Warm-up    20 seconds Butt Kicks (50% Effort)  20 seconds High Knees (50% Effort)  20 seconds Butt Kicks (75% Effort)  20 seconds High Knees (75% Effort)  20 seconds Butt Kicks (100% Effort)  20 seconds High Knees (100% Effort) 10 Air Squats 10 Front Squats (Just the Bar)   3 Sets (2:00 Rest) 5 Front Squats (50% of the weight you hope to use in…

Mobility Warm-up   20 Seconds Forward Arm Circles 20 Seconds Backward Arm Circles 3 Rounds for Quality 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 Skills / Strength   Tennis Footwork – This will translate to everything, so don’t skip even if you…