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 5

Mobility

http://www.mobilitywod.com/2011/12/episode-352-dealing-with-old-junky-tissue.html


Warm-up

 

10 Air Squats

1:00 Neck Rolls

10 Downward Dog Push-ups

Fitness Level Substitution: Downward Dog Knee Push-ups

10 Inch Worms

1:00 of different types of arm circles

10 Air Squats

10 Downward Dog Push-ups

Fitness Level Substitution: Downward Dog Knee Push-ups

10 Air Squats


Skills / Strength

 

5 Sets (3:00 Rest)

10 Back Squats (10 RM)

*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.

Perform 5 sets, resting at least 3 minutes between each set.  In each set, you will do 10 back squats working your way up to the heaviest set of 10 you can do (10 RM = 10 rep max).

Coach’s Tip: Screw your hips into the ground by trying to twist your toes outward (without actually moving your feet).  This will create the external rotational torque necessary to keep your hips in a good position and your knees out.

Back Squat

Back Squat


WOD

 

For Time

50 Clean and Jerks (Men: 135lbs / Women: 95lbs / Beginner: 35lbs)

* You MUST rest 1:00 between every 10 clean and jerks

Perform 50 clean and jerks as fast as you can.  Look at the clock after every 10 clean and jerks and rest exactly 1 minute.  Post your total time (including rest) to comments.

Coach’s Tip: Do not pace this WOD.  Go as fast as you can from the beginning.  If you gas out, you gas out, no big deal;)  Use the partial squat in the power clean catch as your dip for the push jerk instead of standing all the way up just to dip back down.

Power Clean

Power Clean

 

Push Jerk

Push Jerk


Cool-down

 

3 Sets Not for Time

Hang Squat Cleans (Just the bar)

Fitness Level Substitution: Hang Power Cleans

Squat Clean

Squat Clean

WOD at Home ©2012