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 30

Mobility

See Skills /Strength section today…

 


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

 

20:00 Mobility Smash Party after the WOD

http://www.mobilitywod.com/2012/02/smash-the-best-pat-medes-smash-party.html


WOD

 

For Time

75 AbMat Sit-ups (Beginner: 30 sit-ups)

Equipment Substitution: AbMat Sit-ups using a rolled-up towel

————

4 Rounds

Deadlifts  (Men: 275lb / Women: 205lb / Beginner: 65lb)

20 Burpees

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75 AbMat Sit-ups (Beginner: 30 sit-ups)

Equipment Substitution: AbMat Sit-ups using a rolled-up towel

For this WOD you will do 75 sit-ups before and after doing 4 rounds of 5 deadlifts and 20 burpees.  Post your total time to comments.

AbMat Sit-up

AbMat Sit-up

 

Deadlift

Deadlift

 

Burpee

Burpee


Cool-down

 

2 Rounds Not for Time

10 Walking Lunges

10 Push-ups

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

10 Air Squats

 

WOD at Home ©2012