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 23

Mobility

http://www.mobilitywod.com/2011/09/episode-314-even-the-best-need-the-obvious-and-hooge-super-friends.html


Warm-up

 

10 Alternating Knee Hugs

10 Alternating Quad Stretches

10 Air Squats

10 meters Duck Walking

10 seconds Butt Kicks (50% Effort)

10 seconds High Knees (50% Effort)

10 seconds Butt Kicks (75% Effort)

10 seconds High Knees (75% Effort)

10 seconds Butt Kicks (100% Effort)

10 seconds High Knees (100% Effort)


Skills / Strength

 

Skills / Strength Rest Day


WOD

 

14:00 AMRAP (As Many Rounds/Reps As Possible in 14-Minutes)

40 Walking Lunges

100 Reps of Any Combination of Burpees, Air Squats, and Push-ups

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

*Push-ups and Squats are 1 rep each while Burpees count for 2 reps.

Complete as many reps in 14 minutes as possible.  After the 40 lunges, you can do any combination of burpees, squats, and push-ups to total 100 reps (burpees count at 2 reps).  Post your total rounds plus the last rep completed to comments.

Coach’s Tip: Don’t do any burpees…not worth it;)

Walking Lunge

Walking Lunge

 

 

Burpee

Burpee

WOD Foundations Movement Cards, crossfit form fundamentalsAir Squat

 

Push-up

Push-up


Cool-down

 

10 seconds Butt Kicks (75% Effort)

10 seconds High Knees (75% Effort)

10 seconds Butt Kicks (50% Effort)

10 seconds High Knees (50% Effort)

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