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 28

Mobility

http://www.mobilitywod.com/2012/11/its-not-just-absolute-position-its-stability-as-well.html

 


Warm-up

 

Karaoke (Down and Back)

Frankenstein Kicks

Bear Walk

Crab Walk

10 Push-ups

Fitness Level Substitution: Knee Push-ups

Inch Worm

10 Air Squats

 

Strength Warm-up

10 Strict Presses (Just the Bar)

10 Push Presses (Just the Bar)

Push Presses (40% of your 1 Rep Max)

Push Presses (50% of your 1 Rep Max)

Push Presses (60% of your 1 Rep Max)

Push Press (80% of your 1 Rep Max)

Push Press (90% of your 1 Rep Max)

These percentages are based off of the maximum amount of weight you could push press one time = 1 Rep Max.  If you do not know your 1 Rep Max, then use these percentages to estimate what your warm-up should look like.


Skills / Strength

 

3 Attempts (3:00 Rest)

Push Press (1 RM)

Take 3 attempts at the heaviest weight you can push press one time (1 Rep Max = 1RM).  Rest at least 3 minutes between each rep.

*If you do not have a squat rack, you will need to Power Clean the weight to your shoulders

Push Press

Push Press

 

1 Attempt

Max Reps of Butterfly Pull-ups

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

You get one try to get as many pull-ups as possible without coming off the bar.  If you are going to scale, be sure you scale in a manner that allow you to get 10-20 pull-ups.

Butterfly Kipping Pull-up

Butterfly Kipping Pull-up


WOD

 

“Death By” Push-Press and Pull-ups

Push Presses (70% of Today’s Push Press 1RM)

*You must Power Clean the weight to your shoulders

Butterfly Pull-ups

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

“Death By” means you perform 1 push press and 1 pull-up the first minute, 2 of each the next minute, up until you cannot complete the necessary number of reps.  Post your highest completed round to comments.


Cool-down

 

10 Strict Presses (Just the Bar)

Strict Press

Strict Press

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