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   400m Run (75% effort) The Everett Warm-up Part 2 Video Skills / Strength   5 X 2:00 Rounds 5 Kettlebell Cleans with each arm 5 Kettlebell Snatches with each arm Spend 10:00 playing around with familiarizing yourself with kettlebell cleans and snatches.  Work your way up to a comfortable, but challenging weight as you hone these…

Mobility Warm-up   Karaoke (Down and Back) Frankenstein Kicks Bear Walk Crab Walk 10 Push-ups Fitness Level Substitution: Knee Push-ups Inch Worm 30 Air Squats broken up into as many sets as you want Skills / Strength   8 Sets (:30 Rest) 5 Jump Squats (Jump as high as you can on every rep) We want to work on our explosive…

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 Skills / Strength   Skills / Strength Rest Day WOD   For Time (Every minute on the minute, perform 3 Burpees) 125 Air Squats 100 AbMat…

Mobility 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 5 Push Presses (Just the Bar) 5 Push Presses (40% of your 1 RM) 5 Push Presses (50% of your 1 RM) 3 Push Presses (60% of your 1 RM)…

Mobility Warm-up   10 Walking Lunges 10 Air Squats 200 meter run 10 Alternating Jumping Lunges 10 Air Squats 10 seconds of Butt Kicks   Strength Warm-up 10 Back Squats (just the bar) 5 Back Squats (50% 1 RM) 3 Back Squats (60% 1 RM) 3 Back Squats (70% 1 RM) 3 Back Squats (80% 1 RM) If you do not know your 1 rep max (1 RM), then guess…

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…