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 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….

Mobility Warm-up   10 Seconds Butt Kicks (50% effort) 10 Seconds High Knees (50% effort) 10 Seconds Rest 10 Seconds Butt Kicks (75% effort) 10 Seconds High Knees (75% effort) 10 Seconds Rest 10 Seconds Butt Kicks (100% effort) 10 Seconds High Knees (100% effort) Skills / Strength   Spend 10:00 working on improving your kip on Toes-to-bars. Toes-to-bars Fitness Level Substitution: Knees-to-elbow OR Kipping OR Hang on the bar for 1…

Mobility http://www.mobilitywod.com/2011/04/episode-228-pnf-the-prime-movers-of-your-hip.html Warm-up   1:00 Neck Rolls 0:20 Big Arm Circles Forward 0:20 Big Arm Circles Backwards 3 X 0:20 Hollow Body Hold 400m Jog 10 Air Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength   3 Sets for Quality (2:00 Rest) 8 Jump Squats (Max Height) 8 Air Squats facing a wall *get as close to…

Mobility http://www.mobilitywod.com/2011/01/episode-157-movement-prep.html 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 Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength   Skills / Strength Rest Day WOD   7:00 AMRAP Max Reps of Burpees *For this WOD, if you…

Mobility http://www.mobilitywod.com/2011/12/episode-349-what-if-we-just-used-a-joint-stabilityfunction-approach.html Warm-up   Use the skills / strength section for your warm-up today. Skills / Strength   Spend 10 minutes working on your jump rope skills. There are some great jump rope videos from Rage Fitness here (http://www.ragefitness.com/) Coach’s Tip: Before spending all your time just messing up on double unders, just work different…

Mobility http://www.mobilitywod.com/2011/12/episode-352-dealing-with-old-junky-tissue.html Warm-up   10 Air Squats 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 10 Air Squats Skills / Strength   5 Sets (3:00 Rest) 10 Back Squats (10 RM) *If you do not…

Mobility http://www.mobilitywod.com/2013/02/the-ql-is-not-a-bone-even-in-the-matt-chan.html 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 Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength   Spend at least 10 minutes working on your kip to be used for pull-ups, muscle-ups, toes-to-bars, etc….

Mobility http://www.mobilitywod.com/2011/03/episode-209-free-your-ribs-your-mind-will-follow.html Warm-up   1:00 Neck Rolls 0:20 Big Arm Circles Forward 0:20 Big Arm Circles Backwards 3 X 0:20 Hollow Body Hold 400 meter Jog 10 Air Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups   Strength Warm-up 5 Strict Presses(Just the Bar) 5 Strict Presses (40% of your 1 RM) 5 Strict Presses (50% of your 1 RM) 3 Strict Presses (60%…