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 – Bring Bowe Home WOD

Bring Bowe Home

 

Mobility


Warm-up

CrossFit Journal: The Everett Warm-up


Skills / Strength:

REST DAY


WOD

3 Rounds for Time

400m Run

52 Push-ups

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

30 Kettlebell Swings (Men: 55lb and Women: 35lb)

Fitness Level Substitution: Russian Kettlebell Swings or lighter weight.

9 Box Jumps (Men: 30″ and Women: 24″)

Equipment Substitution: 18 Tuck Jumps

Fitness Level Substitution: Smaller box

6 Front Squats (Men: 155lb and Women: 115lb)

Fitness Level Substitution: 60% of front squat max or lighter.

After the 3 rounds, complete a 1000 meter row.

Equipment Substitution: 100 Sumo-deadlift High-pulls with 65lb.

Fitness Level Substitution: Lighter weight.

Three rounds for each year of captivity, 52 for each week of captivity, 30/9/6 for June 30, 2009. A 1000 meter row to honor Bowe who sailed the Eastern Seaboard, through the Panama Canal, to San Francisco.

For this work-out, you will complete 3 rounds of the above movements completing all repetitions of each movement before moving on to the next.  After you have completed the 3 rounds, you will perform a 1000m row.  Work hard, keep moving, remember why you are doing the workout by picturing SGT. Bowe Bergdahl, and donate to the cause.  Scale the weights of this work-out as needed.  Remember, the prescribed weights are for the top 5% of athletes around the world.  Choose weights that fit your fitness level.


Cool-down

 

200m Jog (We hardly ever say jog;)

Air Squats

Push-ups

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

10 Air Squats

10 Push-ups

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

Perform this list of things slowly at about 50% of your maximal effort within 10 minutes of finishing the WOD. Our body is confused about what you just did to it and we want work muscle memory, so we get closer to perfect form being second nature.

WOD at Home ©2012

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