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 14

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

 

Spend some time working on your kipping pull-ups.  Keep in mind, you will be doing 110 pull-ups in the WOD, so be careful with your hands and practice kipping while spending as little time hanging from the bar as possible.

Kipping Pull-ups

Gymnastics Kipping Pull-up

Gymnastics Kipping Pull-up

 

 

Butterfly Pull-ups

Butterfly Kipping Pull-up

Butterfly Kipping Pull-up

 


WOD

 

10 Rounds for Time (Beginner: 6 Rounds for Time)

11 Chest-to-bar Butterfly Pull-ups

 Fitness Level Substitution: Chest-to-bar Kipping Pull-ups OR Any chin-over-bar pull-ups OR Banded Pull-ups OR Ring Rows

22 Front Squats (Men: 75lb / Women: 55lb / Beginner: 15lb)

Perform 10 rounds as fast as you can.  Each round will have 11 chest-to-bar pull-ups and 22 front squats.  Chest-to-bar pull-ups are no different than regular pull-ups, except that, instead of your chin needing to be over the bar, your chest has to physically touch the bar.  For the front squats, keep in mind how light the weight is.  You will be doing 220 front squats in the WOD.  Scale accordingly…don’t use 75lb’s for the WOD just because you can lift that a few times.   The people who will use 75lbs for this WOD have a front squat of 225lb or much, much higher.  Post your time to comments.

Front Squat

Front Squat


Cool-down

 

10 Knee Hugs

10 Quad Stretch

10 Frankenstein Kicks

 

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