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 14

Mobility

http://www.mobilitywod.com/2011/12/episode-347-new-anterior-hip-flossing-tweaks.html


Warm-up

 

10 Air Squats

10 Goblet Squats

10 Downward Dog Push-ups

Fitness Level Substitution: Downward Dog Knee Push-ups

10 Inch Worms

10 Front Squats (Just the bar)

Squat Cleans (Just the bar)

Fitness Level Substitution: Power Clean and then a Front Squat or just a Power Clean.


Skills / Strength

10:00 EMOTM (Every Minute on the Minute)

Squat Clean (60% of 1 Rep Max)

Fitness Level Substitution: Power Clean and then a Front Squat or just a Power Clean.

This section is more of a skill today then a strength.  As a warm-up, perform 1 Squat Clean on the minute for 10 minutes totaling 10 squat cleans.  Really spend this time working on your form and trying to make every clean as perfect, and fast, as possible.

Squat Clean

Squat Clean


WOD

 

14:00 AMRAP

10 Burpee Pull-ups

Fitness Level Substitution: 10 Burpees and then 10 Banded Pull-ups

15 Power Cleans (Men: 95lb / Women: 65lb / Beginner: 35lb)

200 Meter Run

Put 14:00 on the clock and go through the movements as many times as possible.  Post your total completed rounds plus last completed rep to comments.

Power Clean

Power Clean


Cool-down

 

3 Sets (Rest As Needed)

Squat Cleans (Just the bar)

Fitness Level Substitution: Power Clean and then a Front Squat or just a Power Clean.

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