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 Feb 11

Mobility


Warm-up

 

3 X 10 Seconds Hollow Body Hold

10 Hollow Body Rocks

10 Walking Lunges

10 Push-ups

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

10 Air Squats

10 meters of Duck Walking

10 Arm Circles Backwards

10 Arm Circles  Forward


Skills / Strength

 

Skills / Strength Rest Day


WOD

 

1:00, 3:00, 8:00 AMRAPs (2:00 Rest)

15 Burpee Box Jumps (Men: Jump onto a 45lb Bumper Plate / Women: 25lb bumper plate / Beginner: 10lb bumper plate)

Right-handed Kettlebell Cleans (Men: 55lb / Women: 35lb / Beginner: 15lb)

Left-handed Kettlebell Cleans (Men: 55lb / Women: 35lb / Beginner: 15lb)

10 Walking Lunges (Men: Holding a 45lb Bumper Plate Overhead / Women: 25lb bumper plate / Beginner: 10lb bumper plate)

Perform 3 separate AMRAPs (As Many Rounds+Reps As Possible) with 2 minutes of rest between each one.  The first will be 1 minute.  The second will be 3 minutes long, and the third will be 8 minutes long.  Start each AMRAP where you left the previous one off.  In each AMRAP, go through the above movements as many times as you can.  Post your last round fully completed plus the last rep completed to comments.

Burpee

Burpee

Box Jump

Box Jump

Kettlebell Clean

Kettlebell Clean

 

Overhead Bumper Plate Lunge

Overhead Bumper Plate Lunge


Cool-down

 

50 Walking Lunges (Complete in as many sets as you want)

 

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