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.

WOD March 11

Mobility

http://www.mobilitywod.com/2013/03/ankle-positional-fault-fix-jill-miller-style.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

10 Pistols (Alternating Legs)

Fitness Level Substitution: Banded Pistols or 2 X Air Squats

0:10 Butt Kicks

0:10 High Knees

10 Pistols (Alternating Legs)

Fitness Level Substitution: Banded Pistols or 2 X Air Squats


Skills / Strength

 

3 Sets (1:30 Rest)

10 Jump Squats (As High As You Can)

Perform 3 sets resting a minute and a half between each set.  During each set, take your time.  Perform 10 jump squats, jumping as high as you possibly can on every single rep.  Treat this like a max effort squat…lower yourself to the bottom nice and controlled, and then explode out of the bottom as fast as you can.


WOD

 

8 Rounds for Time

8 Right-legged Pistols

Fitness Level Substitution: Banded Pistols or 2 X Air Squats

8 Left-legged Pistols

8 Kipping Chest-to-bar Pull-ups

Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows

Perform 8 rounds as fast as you can.  Post your total time to comments and any scaling you used.

Coach’s Tip: If you are not proficient with pistols, don’t focus on going as fast as you can today.  Focus on scaling them as needed and getting good, full range of motion reps in, so you can do them faster in the future.


Cool-down

 

10 Jump Squats (As High As You Can)

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