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 16

Mobility


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

 

Skills / Strength Rest Day


WOD

 

For Time (Every minute on the minute, perform 3 Burpees)

125 Air Squats

100 AbMat Sit-ups

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

75 Bumper Plate Overhead Walking Lunges (45lb / 25lb)

Hold a bumper plate over your head as you lunge

50 Push-ups

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

Go through the list one time as fast as you can.  Post your time to comments.

Coach’s Tip: This is a pacing WOD with a lot of reps of each exercise before you can move on to the next movement.  You wil be resting, so manage the time you spend resting.  Start the WOD resting no more than 5 or 10 seconds at a time and try and limit the amount of time you rest each time you choose to stop.

WOD Foundations Movement Cards, crossfit form fundamentals

Air Squat

 

AbMat Sit-up

AbMat Sit-up

 

Overhead Bumper Plate Lunge

Overhead Bumper Plate Lunge

 

Push-up

Push-up

 

Burpee

Burpee


Cool-down

 

10 Hollow Body Rocks

10 Walking Lunges

10 Arm Circles Backwards

10 Arm Circles  Forward

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