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 22





400m Jog

10 Knee Hugs

10 Quad Stretch

10 Frankenstein Kicks

10 Air Squats

10 meters of Duck Walking

10 Arm Circles Forward

10 Arm Circles Backward

Downward Dog Push-ups

Fitness Level Substitution: Downward Dog Knee Push-ups

Skills / Strength


Spend some time practicing your Butterfly Pull-ups and your Kipping Pull-ups


Coach’s Tip: Hands get in real danger of tearing when kipping reps are over 100.  Be aware of how many reps do when practicing, and today, be sure to keep it under 75.

Butterfly Kipping Pull-up

Butterfly Kipping Pull-up


Gymnastics Kipping Pull-up

Gymnastics Kipping Pull-up



5 X 1:00 AMRAPs (1:00 Rest)

10 Kettlebell Swings (Men: 70lb / Women: 55lb / Beginner: 25lb)

Fitness Level Substitution: Russian Kettlebell Swings

Ring Dips

Fitness Level Substitution: Banded Ring Dips

Equipment Substitution: Narrow Push-ups

Fitness Level Substitution: Banded Narrow Push-ups

Perform 5 one-minute AMRAPs (As Many Rounds/Reps As Possible) resting one-minute between each AMRAP.  You will start each consecutive AMRAP wherever you left the last one off. Post your total rounds to comments.

Coach’s Tip: One minute of work goes by quickly!  You don’t have the luxury of taking your time to get to the next exercise.  Keep getting the next movement started as quickly as you can.

Kettlebell Swing

Kettlebell Swing

Ring Dip

Ring Dip



3 Sets (Rest as Needed)

Downward Dog Push-ups

Fitness Level Substitution: Downward Dog Knee Push-ups

WOD at Home ©2012