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 15

Mobility


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

400 meter Jog

10 Air Squats

10 Downward Dog Push-ups

Fitness Level Substitution: Downward Dog Knee Push-ups

Push Presses (Just the Bar)

Push Presses (40% of your 1 RM)

Push Presses (50% of your 1 RM)

Push Presses (60% of your 1 RM)

Push Presses (80% of your 1 RM)


Skills / Strength

 

Skills / Strength Rest Day


WOD

 

3 Rounds for Time

400 Meter Run

12 Butterfly Pull-ups

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

8 Push Jerks (Men: 135 / Women: 95 / Beginner: 55lb)

Perform 3 rounds as fast as you can.  Post your time to comments.

Coach’s Tip: Before you pick up the bar for the 8 push jerks, try and rest just long enough to where you can get all 8 without putting the bar down.  You don’t want to clean the bar to your shoulders multiple times.

Butterfly Kipping Pull-up

Butterfly Kipping Pull-up

 

Push Jerk

Push Jerk


Cool-down

 

10 Air Squats

10 Downward Dog Push-ups

Fitness Level Substitution: Downward Dog Knee Push-ups

15 Push Presses (Just the bar broken up into as many sets as you want)

WOD at Home ©2012