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 20

Mobility

http://www.mobilitywod.com/2012/07/burdick-and-bell-on-round-back-dead-lifting-part-1-and-2.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 Strict Presses (Just the Bar)

Strict Presses (40% of your 1 Rep Max)

Strict Presses (50% of your 1 Rep Max)

Strict Presses (60% of your 1 Rep Max)

These percentages are based off of the maximum amount of weight you could strict 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

 

5 Sets (3:00 Rest)

5 Strict Presses (5 RM)

Perform 5 sets of 5 strict presses resting 3-minutes between each set.  We want each of the sets to be as heavy as possible.  Add or remove weight as needed.

Coach’s Tip:  I would rather watch people get only 4 good reps because they guessed too heavy on their weight.  If you get all 5 reps and could have gotten 7, then you only did 5 reps of a set of 7!!!  There is no real magic to the number 5.  The magic is trying as hard as you can.

Strict Press

Strict Press


WOD

 

Partner WOD for Time (18:00 Cap)

150 Lateral Burpees over your partner who is in a Plank

Fitness Level Substitution: Plank on hands

*One person must be planking for the other to do burpees.

Post your total time to comments.

Burpee

Burpee

 

Plank

Plank

 

If you do not have a partner:

For Time

80 Lateral Burpees

*Every 2:00, perform 20 AbMat Sit-ups

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

Perform 80 lateral burpees over a barbell as fast as you can.  Every 2 minutes of the WOD, you must stop and perform 20 sit-ups before you go back to burpees. Post your time to comments.

AbMat Sit-up

AbMat Sit-up


Cool-down

 

None Today

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