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 16

Mobility

http://www.mobilitywod.com/2010/11/episode-96-give-thanks-for-partner.html


Warm-up

 

Karaoke (Down and Back)

Frankenstein Kicks

Bear Walk

Crab Walk

10 Push-ups

Fitness Level Substitution: Knee Push-ups

Inch Worm

10 Air Squats

 

Strength Warm-up

10 Push Presses (Just the Bar)

Push Presses (40% of your 1 Rep Max)

Push Presses (50% of your 1 Rep Max)

Push Presses (60% of your 1 Rep Max)

These percentages are based off of the maximum amount of weight you could push press one time = 1 Rep Max.  If you do not know your 1 Rep Max, then use these percentages to estimate what your warm-up should look like


Skills / Strength

 

Every 0:30 for 6:00

Push Presses (70% of your 1 Rep Max)

*No squat rack!

You will perform 12 rounds in this section.  Every 30 seconds you will do 3 push presses and rest with your remaining time.  You will not have much time to rest so be ready for an intense 6 minutes.  Do not use a squat rack, so you will need to Power Clean the weight to your shoulders.

Push Press

Push Press


WOD

 

3 Rounds for Time

22 Burpees

16 Jumping Lunges

Right-arm Kettlebell Snatches (Men: 55lb / Women: 35lb / Beginner: 15lb)

Fitness Level Substitution: Kettlebell Cleans

Left-arm Kettlebell Snatches (Men: 55lb / Women: 35lb / Beginner: 15lb)

Fitness Level Substitution: Kettlebell Cleans

Perform 3 rounds as fast as you can.  Post your total time to comments.

Burpee

Burpee

Kettlebell Snatch

Kettlebell Snatch


Cool-down

 

10 Walking Lunges

10 Push-ups

Fitness Level Substitution: Banded Push-up OR Knee Push-up

10 Air Squats

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