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 at Home 5/10

Mobility


Warm-up

 

10 Knee Hugs (Alternating legs)

10 Quad Stretches (Alternating Legs)

20 Walking Lunges (Alternating Legs)

10 Push-ups

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

10 Air Squats

0:10 Butt Kicks

0:10 High Knees

10 Pistols (Alternating Legs)

Fitness Level Substitution: Banded Pistols or 2 X Air Squats

0:10 Butt Kicks

0:10 High Knees

10 Pistols (Alternating Legs)

Fitness Level Substitution: Banded Pistols or 2 X Air Squats


Skills / Strength

 

Spend some time today working on your one-legged squats (Pistols).  There are a million ways to scale this movement and Carl Paoli’s Freestyle book is an amazing book if you are serious about your training.


WOD

 

5 Rounds for Total Reps

0:30 Max Reps of Burpees

0:30 Rest

0:30 Max Reps of Kettlebell Goblet Squats (Men: 70lb / Women: 55lb / Beginner: 15lb)

0:30 Rest

0:30 Max Reps of Farmer’s Hold (Men: 2 X 25lb Bumper Plates / Women: 2 X 10lb Bumper Plates)

*If you drop the bumper plates within the first 15 seconds, subtract 8 reps from your score.

**If you drop the bumper plates during the second half of the 30 seconds, subtract 4 reps from your score.

0:30 Rest

Perform 5 rounds trying to get as many reps in as possible.  You will get 30 seconds for each movement followed by 30 seconds of rest.  You can earn reps by performing burpees and goblet squats.  Be careful because during the farmer’s hold, you can only lose reps from your score.  Post your total reps to comments.

Coach’s Tip: Go as hard as you can from the very start…great tip huh;)


Cool-down

 

“Tabata”

8 X 0:20 Rounds (0:10 Rest)

Max Plank hold (If you can add weight, try and add as much weight on your back as possible.)

Fitness Level Substitution: Plank on hands

Perform 8 20-second rounds resting 10 seconds between each round.  Try holding a plank for the entire 8 20-second rounds.

Plank

Plank

WOD at Home ©2012