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 9

Mobility

http://www.mobilitywod.com/2011/04/episode-228-pnf-the-prime-movers-of-your-hip.html


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

400m Jog

10 Air Squats

10 Downward Dog Push-ups

Fitness Level Substitution: Downward Dog Knee Push-ups


Skills / Strength

 

3 Sets for Quality (2:00 Rest)

8 Jump Squats (Max Height)

Air Squats facing a wall

*get as close to the wall as possible keeping your hands above your head

Perform 3 sets resting 2 minutes between each set.  Jump as high as you can on each of the jump squats.  Go as slowly as possible on the wall squats.

WOD Foundations Movement Cards, crossfit form fundamentals

Air Squat


WOD

 

12:00

10 Squat Cleans (Men: 155lb / Women: 105lb / Beginner: 35lb)

Fitness Level Substitution: Power Cleans

Then AMRAP with Remaining Time

Thrusters (Men: 155lb / Women: 105lb / Beginner: 35lb)

Fitness Level Substitution: Push Presses

Power Cleans (Men: 155lb / Women: 105lb / Beginner: 35lb)

10 AbMat Sit-ups

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

Set a clock for 12 minutes. Start the clock and then the “buy-in” for the WOD is 10 squat cleans.  Then with the remaining time in the 12 minutes, you will perform an AMRAP (As Many Reps As Possible) of the other movements.  Post your total rounds completed and the last rep completed to comments.  The 10 squat cleans as assumed.

Squat Clean

Squat Clean

 

Thruster

Thruster

 

Power Clean

Power Clean

 

AbMat Sit-up

AbMat Sit-up


Cool-down

 

5 Sets Not for Time

Squat Cleans (Just the bar)

Fitness Level Substitution: Power Cleans

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