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 (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   Strength Warm-up 5 Back Squats (Just the Bar) 5 Back Squats (40% of your Max) 5 Back Squats (50% of your Max) 3 Back Squats (60% of your Max) 1 Back Squat (80% of your Max) These percentages are based…

Mobility Warm-up   1 minute of neck rolls 3 X 10 second hollow body holds 10 hollow body rocks 10 Push-ups Fitness Level Substitution: Banded Push-up OR Knee Push-up Use the skill / strength section today for the rest of the warm-up. Skills / Strength   9 Sets (0:30 Rest) 3 Clapping Push-ups Fitness Level Substitution: Banded Clapping Push-ups or Banded Push-ups  This is for…

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   REST WOD   3 X 3:00 AMRAPs (4:00 Rest) 30 Push Presses (Men: 45lb…

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

Mobility Warm-up   400m Run (50% effort) The Everett Warm-up Part 2 Video   Strength Warm-up 10 Strict Presses (Just the Bar) 5 Strict Presses (40% of your 1 Rep Max) 5 Strict Presses (50% of your 1 Rep Max) 3 Strict Presses (60% of your 1 Rep Max) These percentages are based off of the maximum amount of weight you could shoulder…

Mobility   See the Cool-down Section Today Warm-up   Find a 10-20 meter area you can move back and forth along.  If you don’t have that space, get creative. Karaoke (Down and Back) Frankenstein Kicks Bear Walk Crab Walk 10 Push-ups Fitness Level Substitution: Knee Push-ups Inch Worm 10 Air Squats Frog Leaps Fitness Level Substitution: Squat and…

Mobility Warm-up   Be creative if you do not have a partner.  Find something to jump over and crawl under, even if it is imaginary. Skills / Strength   This can be done with a barbell, broomstick, or PVC pipe. WOD   8 Rounds for Time 5 Power Snatch (Men: 95lb / Women: 65lb / Beginner:…