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 8

Mobility

http://www.mobilitywod.com/2012/02/mwod-serratusrib-cage-mash-party.html


Warm-up

 

1:00 Neck Rolls

0:20 Big Arm Circles Forward

0:20 Big Arm Circles Backwards

3 X 0:20 Hollow Body Hold

400m Jog

10 Air Squats

10 Downward Dog Push-ups

Fitness Level Substitution: Downward Dog Knee Push-ups

 

Strength Warm-up

Push Presses (Just the Bar)

Push Presses (40% of your Push Press Max)

Push Presses (50% of your Push Press Max)

Push Presses (60% of your Push Press Max)

Push Presses (80% of your Push Press Max)

If you do not know your push press max, then guess for the warm-up.  You should find it today:)


Skills / Strength

 

Welcome to our Push Press Mini-cycle

3 Attempts (3:00 Rest)

Push Press (1 RM)

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

Today is to get a baseline of where your push press max currently stands.  We will be working over the next few weeks increase this number, so remember it.  Take at least 3 minutes between each attempt and post your best lift to comments.

Push Press

Push Press


WOD

 

7 Rounds for Time

7 Push Presses (Men: 135lb / Women: 95lb / Beginner: 35lb)

14 Push-ups

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

21 Double-unders

Fitness Level Substitution: 2 X Single-unders

Equipment Substitution: Tuck Jumps

Don’t take the push-ups on this WOD to lightly, they can easily become one of the hardest parts.  Be sure to not cut corners and touch your chest (not belly) to the ground and lock your arms out at top on every rep.  Post your total time and weight used to comments.

Push-up

Push-up


Cool-down

 

3 Sets (Rest as Needed)

Strict Presses (just the bar)

Strict Press

Strict Press

WOD at Home ©2012