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 http://www.mobilitywod.com/2010/10/episode-53-muscle-up-and-wall-ball-prep.html 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   If you do not have rings or bands, you can still watch the videos to…

Mobility http://www.mobilitywod.com/2012/05/voodoo-band-your-patella-femoral-pain.html 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 Skills / Strength   5 Sets (2:00 Rest) 3 Hang Squat Cleans (3 RM) Fitness Level Substitution: Hang Power Cleans Perform 5 sets resting 2 minutes…

Mobility http://www.mobilitywod.com/2010/08/bro-your-navicular-bone-dropped.html Warm-up   400 meter Jog 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) 200 meter Jog Skills / Strength   For Time 1600 meter Run We are doing a 1-mile time…

Mobility http://www.mobilitywod.com/2013/02/the-ql-is-not-a-bone-even-in-the-matt-chan.html Warm-up   10 Knee Hugs (Alternating legs) 10 Quad Stretches (Alternating Legs) 20 Walking Lunges (Alternating Legs) 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 10 Air Squats 0:10 Butt Kicks 0:10 High Knees 0:10 Butt Kicks 0:10 High Knees 10 Air Squats   Strength Warm-up 5 Deadlifts (Just the Bar) 5 Deadlifts (40% of your 1 RM) 5 Deadlifts (50% of your 1 RM) 3 Deadlifts (60% of your 1 RM) 1 Deadlift (80%…

Mobility http://www.mobilitywod.com/2011/12/episode-348-restoring-knee-motion-after-a-tweak.html Warm-up   400m Run (75% effort) The Everett Warm-up Part 2 Video Skills / Strength   Skills / Strength Rest Day WOD   3 Rounds (1:00 Rest) 1:00 Max Reps of Wallball Shots (Men: 20lb to a 10′ target / Women: 16lb to a 10′ target / Beginner: 10lb to an 8′ target) Equipment Substitution: Thrusters (Men:…

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/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…