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 18

Mobility

http://www.mobilitywod.com/2011/03/episode-195-lets-change-the-way-we-think-about-the-shoulder-eh.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.

10 Overhead Squats (PVC Pipe or just the Barbell)

Fitness Level Substitution: Air Squats with hands in the air.


Skills / Strength

 

5 Sets (3:00 Rest)

High-hang Squat Snatches

Fitness Level Substitution: Power Snatches

Perform 5 sets resting 3 minutes between each set.  Each set consists of 3 high-hang squat snatches.  Work your way up in weight to as heavy as possible while maintaining proper form.  If you have a bad set, back off the weight a bit till you are comfortable.

Coach’s Tip:  Do not muscle these!  Cleans, snatches, and jerks are all about speed.  Jump the bar up while keeping it close and be fast getting into an overhead squat position to catch the bar.  Strong means nothing if you are slow.

Squat Snatch

Squat Snatch


WOD

 

“TABATA SOMETHING ELSE”

8 SETS (0:10 REST)

0:20 Max Reps of Kipping Pull-ups

Fitness Level Substitution: Banded Pull-ups OR Ring Rows

Butterfly Kipping Pull-up

Butterfly Kipping Pull-up

 

8 SETS (0:10 REST)

0:20 Max Reps of Push-ups

Fitness Level Substitution: Banded Push-ups or Knee Push-ups

Push-up

Push-up

 

8 SETS (0:10 REST)

0:20 Max Reps of AbMat Sit-ups

 Equipment Substitution: AbMat Sit-ups using a rolled-up towel

AbMat Sit-up

AbMat Sit-up

8 SETS (0:10 REST)

0:20 Max Reps of Air Squats

WOD Foundations Movement Cards, crossfit form fundamentals

Air Squat

 

“Tabata Something Else” consists of 4 tabata interval work-outs in a row.  Each tabata interval work-out consists of 8 sets of working as hard as you can for 20 seconds followed by only 10 seconds of rest.  You will perform a total of 32 twenty second intervals with 10 seconds of rest between each.  The first 8 will be pull-ups, followed immediately after with 8 sets of push-ups, then 8 sets of sit-ups, then 8 sets of air squats. Your score is the lowest number of reps performed in a 20 second round for each of the movements.  If you get 20 pull-ups the first round and then 3 the last, your pull-up score is 3.  Add the lowest rounds of each movement and post your score to comments.


Cool-down

 

Kipping Pull-ups

Fitness Level Substitution: Banded Pull-ups OR Ring Rows

Push-ups

Fitness Level Substitution: Banded Push-ups or Knee Push-ups

Air Squats

 

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