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 4

Mobility

http://www.mobilitywod.com/2013/02/the-ql-is-not-a-bone-even-in-the-matt-chan.html


Warm-up

 

400m Jog

10 Knee Hugs

10 Quad Stretch

10 Frankenstein Kicks

10 Air Squats

10 meters of Duck Walking

10 Arm Circles Forward

10 Arm Circles Backward

Downward Dog Push-ups

Fitness Level Substitution: Downward Dog Knee Push-ups


Skills / Strength

 

Spend at least 10 minutes working on your kip to be used for pull-ups, muscle-ups, toes-to-bars, etc.

Bar Kipping Progressions


WOD

 

12:00 AMRAP

10 Kettlebell Swings (Men: 70lb / Women: 55lb / Beginner: 25lb)

Fitness Level Substitution: Russian Kettlebell Swings

10 Russian Kettlebell Swings (Men: 70lb / Women: 55lb / Beginner: 25lb)

10 Kettlebell Sumo-deadlift High-pulls (Men: 70lb / Women: 55lb / Beginner: 25lb)

10 Burpees

Put 12 minutes on the clock and perform as many rounds and reps of the above movements as possible.  The first 10 kettlebell swings go overhead while the second 10 Russian kettlebell swings go only to about eye level.  Post your total rounds completed plus the last rep completed to comments.

Coach’s Tip: Do not sprint out of the gate (mainly the burpees).  12 minutes is a long work-out and you need gas in the take for the last 5 minutes of the WOD.  Pace your burpees from the start, but not too much!

Kettlebell Swing

Kettlebell Swing

 

Russian Kettlebell Swing

Russian Kettlebell Swing

 

Kettlebell Sumo-deadlift High-pull

Kettlebell Sumo-deadlift High-pull

 

Burpee

Burpee


Cool-down

 

10 Knee Hugs

10 Quad Stretch

10 Frankenstein Kicks

10 Air Squats

WOD at Home ©2012