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 27

Mobility

http://www.mobilitywod.com/2010/12/episode-126-thinking-through-big.html


Warm-up

 

10 PVC Pipe Pass-throughs

Equipment Substitution: Use a broom stick or a band.  Do not attempt with a barbell.

1:00 left-legged Couch Stretch

1:00 right-legged Couch Stretch

Downward Dog Push-ups

Fitness Level Substitution: Downward Dog Knee Push-ups

10 PVC Pipe Pass-throughs

20 Jumping Lunges

Downward Dog Push-ups

10 PVC Pipe Pass-throughs

10 Overhead Squats (PVC Pipe or just the Barbell)

Fitness Level Substitution: Air Squats with hands in the air.


Skills / Strength

 

5 Sets (3:00 Rest)

Overhead Squats (2 RM)

Fitness Level Substitution: Air Squats with hands in the air.

Take the barbell off the rack like you are going to do a back squat.  Step back from the rack.  You will need to position your hands for the overhead squat.  Then you will need to Push Jerk the weight into the overhead position.  *If you do not have a squat rack, you will need to Power Clean the weight to your shoulders and then Push Press it overhead and down on your back before push jerking it overhead.

Perform 5 sets of 2 overhead squats working your way to the heaviest set of 2 you can safely perform.  Rest 3-minutes between each set of 2.

Coach’s Tip: If you cannot get into a proper overhead position because of mobility issues, stick with the PVC pipe.  There is no good reason to load a bad position.

Overhead Squat

Overhead Squat


WOD

 

8 X 1:30 Rounds

High-hang Squat Snatches  (60-70% 1 RM)

Fitness Level Substitution: Power Snatches

Every minute and a half for 12 minutes, perform 3 high-hang squat snatches.

Squat Snatch

Squat Snatch

 

5 Sets (3:00 Rest)

One 4-position Front Rack Lunges (Same weight as Snatches above)

With the barbell in your front rack, lunge towards each corner of a box.  Step forward with each leg and then backwards with each leg until your back knee taps the ground.

Perform 4 lunges in each set.  two forward and two backwards.  Rest 3-minutes between each set.

Front Rack Lunge

Front Rack Lunge


Cool-down

 

10 PVC Pipe Pass-throughs

Equipment Substitution: Use a broom stick or a band.  Do not attempt with a barbell.

1:30 left-legged Couch Stretch

1:30 right-legged Couch Stretch

 

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