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 April 1

Mobility

http://www.mobilitywod.com/2013/03/free-your-heel-free-your-mind.html

 


Warm-up

 

10 Knee Hugs (Alternating legs)

10 Quad Stretches (Alternating Legs)

20 Walking Lunges (Alternating Legs)

10 Push-ups

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

10 Air Squats

0:10 Butt Kicks

0:10 High Knees

10 Pistols (Alternating Legs)

Fitness Level Substitution: Banded Pistols or 2 X Air Squats

0:10 Butt Kicks

0:10 High Knees

10 Pistols (Alternating Legs)

Fitness Level Substitution: Banded Pistols or 2 X Air Squats


Skills / Strength

 

10-5-5-3-3-2-2-1-1-1 (1:30 Rest)

Back Squats 

*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.

Use the rep scheme above, resting a minute and a half between each set.  First set has 10 squats, then the second has 5, etc.  You will do 10 total sets working your way up to the heaviest weight you can safely move.

Back Squat

Back Squat


WOD

 

7 Rounds for Time

400 meter Run

10 Front Squats (40% of your 1RM Front Squat)

Perform 7 rounds as fast as you can.  Post your total time to comments.

Front Squat

Front Squat


Cool-down

 

3 Rounds Decreasing in Effort

0:10 Butt Kicks

0:10 High Knees

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