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 15

Mobility


Warm-up

 

Coach Burgener’s “Junk Yard Dog” warm-up.  If you don’t have  a partner, be creative.


Skills / Strength

 

20 Sets (0:20 Rest)

1 Max Broad Jump Attempt

Perform 20 max broad jumps resting around 20 seconds between each one.  Be sure to fully open your hips (clench your butt) while in the air before quickly closing your hips as you get ready to land in a squat position.  Hip action is a lot like a clean, push press, jerk, snatch, kip, kettlebell swing, etc.!!!


WOD

 

21-18-15-12-9

Alternating One-arm Russian Kettlebell Swings (Men: 70lb / Women: 55lb / Beginner: 15lb)

Squat Clean Thrusters (Men: 45lb / Women: 35lb / Beginner: 15lb)

Burpees

Perform 5 rounds as fast as you can with no rest.  The reps for each movement go down each round.   21 of each movement the first round, 18 reps of each movement the second round, etc.  Post your time to comments.

Squat Clean

Squat Clean

Thruster

Thruster

Burpee

Burpee


Cool-down

 

3 Sets (1:00 Rest)

5 of the slowest Air Squats

WOD Foundations Movement Cards, crossfit form fundamentals

Air Squat

 

 

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