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   1 minute of neck rolls 3 X 10 second hollow body holds 10 hollow body rocks   Strength Warm-up 10 Air Squats 10 Air Squats 10 Overhead Squats (Just the bar) Fitness Level Substitution: Air Squats with hands in the air. 5 Overhead Squats (40% of your 1 Rep Max) 5 Overhead Squats (50% of your 1 Rep Max) 3 Overhead Squats (60% of your 1 Rep…

Mobility Warm-up   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 (1:00 Rest) 4 Turkish Get-ups (2 with each arm) Fitness Level Substitution: Turkish Get-ups with just your hand in the air. Perform 5 sets of 2…

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 400m Jog 10 Air Squats 10 Downward Dog Push-ups   Strength Warm-up 10 Split Jerks (Just the Bar) 5 Split Jerks (40% of your 1 Rep Max) 5 Split Jerks (50% of your 1 Rep Max) 3 Split Jerks (60% of your 1 Rep Max) These percentages…

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…