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 12

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

 

5 Sets (3:00 Rest)

3 Overhead Squats (3 RM)

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

Take the barbell off the rack like you are going to do a back squat.  Step back from the rack.  You will need to position your hands for the overhead squat.  Then you will need to Push Jerk the weight into the overhead position.  *If you do not have a squat rack, you will need to Power Clean the weight to your shoulders and then Push Press it overhead and down on your back before push jerking it overhead.

Perform 5 sets resting 3 minutes between each set.  Each set consists of 3 overhead squats working your way up to the heaviest set of 3 you can safely perform (3 Rep Max = 3 RM).  Do not overlook the difficulty of getting the bar overhead.  Take your time and do it right. Jump the bar up as high as you can off your back, press yourself under it, stand back up, and then get ready for the overhead squat.

Overhead Squat

Overhead Squat


WOD

 

12:00 AMRAP (As Many Rounds+Reps As Possible in 12 minutes)

15 Push Presses (Men: 115lb / Women: 75lb / Beginner: 35lb)

10 Overhead Squats (Men: 115lb / Women: 75lb / Beginner: 35lb)

*We are not using a rack for the WOD today, so you will need to Power Clean the weight to your shoulders and then Push Press it overhead and down on your back before push jerking it overhead.

Butterfly Pull-ups

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

Ring Dips

Fitness Level Substitution: Banded Ring Dips

Equipment Substitution: Narrow Push-ups

Fitness Level Substitution: Banded Narrow Push-ups

Put 12 minutes on the clock and go through the above movements as many times as you can.  Try and get the push presses and the overhead squats done in as few sets as possible each time, so you don’t have to get the bar back off the floor over and over again.  Post your total rounds completed plus the last rep completed to comments.

Push Press

Push Press

Overhead Squat

Overhead Squat

Butterfly Kipping Pull-up

Butterfly Kipping Pull-up

Ring Dip

Ring Dip


Cool-down

 

1:00 Neck Rolls

3 X

0:20 Big Arm Circles Forward

0:20 Big Arm Circles Backwards

 

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