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 26

Mobility

http://www.mobilitywod.com/2010/12/episode-115-lower-leg-sliding.html


Warm-up

 

3 X 10 Seconds Hollow Body Hold

10 Hollow Body Rocks

10 Walking Lunges

10 Push-ups

Fitness Level Substitution: Banded Push-up OR Knee Push-up

10 Air Squats

10 meters of Duck Walking

10 Arm Circles Backwards

10 Arm Circles  Forward


Skills / Strength

 

Back to the basics – Air Squat


WOD

 

3 Rounds for Time (40:00 Cap) *Note, each round has 3 separate runs in it

400 meter Run

21 Butterfly Pull-ups

 Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows

21 Air Squats

400 meter Run

15 Butterfly Pull-ups

15 Air Squats

400 meter Run

9 Butterfly Pull-ups

9 Air Squats

People have been getting confused with this one…you will go through the list 3 full times, meaning you will perform nine 400 meter runs.  Post your time to comments.

Coach’s Tip: For the pull-ups, you should scale in a way for which you can perform at least 15 pull-ups in a row.  If you do not scale properly, you may have no chance of finishing the WOD.

Butterfly Kipping Pull-up

Butterfly Kipping Pull-up

 

WOD Foundations Movement Cards, crossfit form fundamentals

Air Squat


Cool-down

 

10 Hollow Body Rocks

10 Walking Lunges

10 Push-ups

Fitness Level Substitution: Banded Push-up OR Knee Push-up

10 Air Squats

 

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