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 7





Use the skills / strength section for your warm-up today.

Skills / Strength


Spend 10 minutes working on your jump rope skills.

There are some great jump rope videos from Rage Fitness here (http://www.ragefitness.com/)

Coach’s Tip: Before spending all your time just messing up on double unders, just work different speeds on single unders. Rope control is what you need for double unders.  If you have double unders already, work on different speeds.  Like running, you need to be able to sprint and the ability keep a slower pace to do 20o in a WOD.  If you have doubles, work triples and quads!!!



For Time

200 Double-unders

Fitness Level Substitution: 2 X Single-unders

Equipment Substitution: Tuck Jumps

50 Ring Dips

Fitness Level Substitution: Banded Ring Dips

Equipment Substitution: Narrow Push-ups

Fitness Level Substitution: Banded Narrow Push-ups

50 Push-ups

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

50 Butterfly Pull-ups

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

1600 meter Run (1 mile)

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

Ring Dip

Ring Dip





Butterfly Kipping Pull-up

Butterfly Kipping Pull-up



10 Air Squats

10 Arm Circles Backwards

10 Arm Circles  Forward

10 Push-ups (SORRY;)

Fitness Level Substitution: Banded Push-up OR Knee Push-up

WOD at Home ©2012