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   10 Seconds Butt Kicks (50% effort) 10 Seconds High Knees (50% effort) 10 Seconds Butt Kicks (100% effort) 10 Seconds High Knees (100% effort) 10 Air Squats 10 Goblet Squats 10 Downward Dog Push-ups 10 Inch Worms 10 Overhead Squats (PVC Pipe or Broomstick) Skills / Strength   3 Sets (3:00 Rest) 8 Overhead Squats Fitness Level Substitution: Air Squats with hands in the air. Perform 3…

Mobility Warm-up   10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 30 Seconds Butt Kicks (50% effort) 30 Seconds High Knees (50% effort) 30 Seconds Rest 30 Seconds Butt Kicks (75% effort) 30 Seconds High Knees (75% effort) 30 Seconds Rest 30 Seconds Butt Kicks (100% effort) 30 Seconds High Knees (100% effort) 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills /…

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 Strength Warm-up 10 Shoulder Presses (Just the Bar) 5 Shoulder Presses (40% of your 1 Rep Max) 5 Shoulder Presses (50% of your 1 Rep Max)…

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 Back Squats (Just the Bar) 5 Back Squats (40% of your 1 Rep Max) 5 Back Squats (50% of your 1 Rep Max) 3 Back Squats (60% of…

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   REST WOD   12:00 AMRAP 10 Ring Dips Fitness Level Substitution: Banded Ring Dips Equipment Substitution: Narrow Push-ups Fitness…

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   12 Sets (0:30 Rest) 3 From the bottom of the Air Squat, Tuck Jumps for…

Mobility Warm-up   400m Run (50% effort) The Everett Warm-up Part 2 Video Skills / Strength   10 Sets (1:00 Rest) 10 meter Flying Sprint Starts Perform 10 sets of 10 meter flying sprint starts resting 1 minute between sprints.  For a flying sprint start, start a sprint as fast as you can.  Try and…

Mobility   See the Cool-down section today. 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   10 Sets (0:10 Rest) Four Cone Drill Set-up four cones and do the four cone drill ten times, as…