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 5/4

Mobility


Warm-up

 

400m Jog

10 Knee Hugs

10 Quad Stretch

10 Frankenstein Kicks

10 Air Squats

10 meters of Duck Walking

10 Arm Circles Forward

10 Arm Circles Backward

Downward Dog Push-ups

Fitness Level Substitution: Downward Dog Knee Push-ups


Skills / Strength

 

15:00 Practicing (Use a Wall if Needed)

Handstands

Fitness Level Substitution: Handstands against a wall OR Pike Push-up Holds

Handstand

Handstand

Handstand Push-ups

Fitness Level Substitution: Pike Push-ups

Kipping Handstand Push-up

Kipping Handstand Push-up

 

Coach’s Tip:  Like everything else, put a priority on stabilizing your spine.  A stable spine, not only protects you from injury, but allows you body to use 100% of its capacity instead of shutting down to protect you against your spinal faults.


WOD

 

For Time

800 meter Run

Then, 2 Rounds

100 meter Farmer’s Carry (Men: 2 X 70lb Kettlebells / Women: 2 X 55lb Kettlebells / Beginner: 2 X 25lb Kettlebells)

Equipment Substitution: Farmer’s carry with bumper plates (You will have to go lighter with bumper plates)

5 Strict Presses (Men: 115lb / Women: 80lb / Beginner: 35lb)

10 Overhead Squats (Men: 115lb / Women: 80lb / Beginner: 35lb)

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

15 Push Presses (Men: 115lb / Women: 80lb / Beginner: 35lb)

20 Back Squats (Men: 115lb / Women: 80lb / Beginner: 35lb)

Complete an 800 meter run and then two round of the above movements without using a squat rack.  Post your total time to comments.

Coach’s Tip:  You need to plan on how to get into the start position for these movements without a squat rack…

 Strict Press: Power Clean the weight to your shoulders.

Overhead Squat: Power Clean the weight to your shoulders and then Push Press it overhead and down on your back before push jerking it overhead.

Push Press: Power Clean the weight to your shoulders.

Back Squat: Power Clean the weight to your shoulders and then Push Press it overhead and down on your back.

Strict Press

Strict Press

 

Overhead Squat

Overhead Squat

 

Push Press

Push Press

 

Back Squat

Back Squat


Cool-down

 

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.

WOD at Home ©2012