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 5/14

Mobility


Warm-up

 

10 PVC Pipe Pass-throughs

Equipment Substitution: Use a broom stick or a band.  Do not attempt with a barbell.

1:00 left-legged Couch Stretch

1:00 right-legged Couch Stretch

Downward Dog Push-ups

Fitness Level Substitution: Downward Dog Knee Push-ups

10 PVC Pipe Pass-throughs

Equipment Substitution: Use a broom-stick or a band.  Do not attempt with a barbell.

20 Jumping Lunges

Downward Dog Push-ups

Fitness Level Substitution: Downward Dog Knee Push-ups

10 PVC Pipe Pass-throughs

Equipment Substitution: Use a broom stick or a band.  Do not attempt with a barbell.

10 Overhead Squats (PVC Pipe or just the Barbell)

Fitness Level Substitution: Air Squats with hands in the air.


Skills / Strength

 

1 Attempt

Max Reps of Butterfly Pull-ups

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

You get one chance to get as many pull-ups as you can before coming off of the bar.  This is another great benchmark to track your progress.  Post your total pull-ups to comments.

Butterfly Kipping Pull-up

Butterfly Kipping Pull-up


WOD

 

5 Sets (2:00 Rest)

Max Reps of Handstand Push-ups

Fitness Level Substitution: Pike Push-ups

You get 5 sets, resting 2:00 between each set, to get as many handstand push-ups as you can.  As soon as you come down off the wall, your set is over.

Kipping Handstand Push-up

Kipping Handstand Push-up

 

2:00 AMRAP

Burpees

In two minutes, perform as many burpees as possible.

Burpee

Burpee


Cool-down

 

10 PVC Pipe Pass-throughs

Equipment Substitution: Use a broom stick or a band.  Do not attempt with a barbell.

1:00 left-legged Couch Stretch

1:00 right-legged Couch Stretch

Downward Dog Push-ups

Fitness Level Substitution: Downward Dog Knee Push-ups

10 PVC Pipe Pass-throughs

Equipment Substitution: Use a broom-stick or a band.  Do not attempt with a barbell.

WOD at Home ©2012