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 12

Mobility

http://www.mobilitywod.com/2010/10/episode-47-5-way-shoulder-front-wheel.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

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.

20 Jumping Lunges

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.


Skills / Strength

 

5 Sets (2:00 Rest)

3 Right-handed Kettlebell Push Presses (3 RM)

3 Left-handed Kettlebell Push Presses (3 RM)

*Demo video shows the athlete going to the ground every time, which you do not need to do here.  Keep the kettlebell in the air and only do push presses once you get to the goblet position.

Perform 5 sets of 3 KB push presses with each arm.  Be sure to return the KB to the front rack position each rep instead of resting it on top of your shoulder.  We want your shoulder to go through a full range of motion on every rep.

Kettlebell Push Press

Kettlebell Push Press


WOD

 

2 Rounds for Time

100 Double-unders

Fitness Level Substitution: 2 X Single-unders

Equipment Substitution: Tuck Jumps

50 Wallball Shots (Men: 20lb to a 10′ target / Women: 16lb to a 10′ target / Beginner: 10lb to an 8′ target)

Equipment Substitution: Thrusters (Men: 45lb / Women: 30lb / Beginner: 15lb)

25 Toes-to-bars

Fitness Level Substitution: Knees-to-elbow OR Hanging Knee Raises OR Hang on the bar for 1 second per rep OR V sit-ups.

Complete two rounds of the above movements as fast as you can.  Post your total time to comments.

Wallball Shot

Wallball Shot

Toes-to-bar

Toes-to-bar


Cool-down

 

3 Sets (Rest As Needed)

Strict Pull-ups (As heavy as possible)

Fitness Level Substitution: Banded Pull-ups OR Ring Rows

Strict Pull-up

Strict Pull-up

WOD at Home ©2012