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 24

Mobility

http://www.mobilitywod.com/2011/01/episode-141-professional-ballet.html


Warm-up

 

400m Run (75% effort)

The Everett Warm-up Part 2 Video


Skills / Strength

 

8 Sets (0:30 Rest)

3 Deficit Clapping Push-ups

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

*For a “deficit” push-up, place your hand on bumper plates.  Make sure your chest still touches the ground at the bottom of each rep.

Perform 8 sets of 3 deficit clapping push-ups resting 30 seconds between each set.  This is a dynamic effort day, so treat each individual push-up as a max effort.  We want you to push-up as high as you can on EVERY rep.


WOD

 

15:00 AMRAP (As Many Rounds/Reps As Possible in 15-minutes)

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

Fitness Level Substitution: Russian Kettlebell Swings

10 Box Jumps (Men: 24″ / Women: 20″ / Beginner: 12″)

Equipment Substitution: Tuck Jumps

10 Burpees

In 15-minutes, complete as many rounds of the above reps and movements as you can.  You must complete all reps of a movement before moving on to the next.  Post your total rounds plus the last rep completed to comments.

Coach’s Tip: You will need to find somewhere to rest in this WOD while not stopping totally.  Perform the burpees at a slower pace then normal to keep moving, but conserve energy.

Kettlebell Swing

Kettlebell Swing

 

Box Jump

Box Jump

 

Burpee

Burpee


Cool-down

 

3 Sets (Rest as Needed)

Air Squats

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