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 16

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

 

20-2-20-2-20-2

Overhead Squats

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 6 sets of overhead squats with the number of reps alternating from 20 to 2.  Use just the bar or a broom-stick for the sets of 20 while you work your way up in weight on the heavier sets of 2.

Overhead Squat

Overhead Squat


WOD

 

“Randy”

For Time

75 Power Snatches (Men: 75lb / Women: 55lb / Beginner: 15lb)

*Power just means you do not have to catch it in a full squat.  Wherever you catch it, stand-up with the weight from there.

Perform 75 power snatches as fast as you can.  Grip seemed to the most people’s limiting factors, so be sure and use a hook grip through-out.  Post your time to comments.

Power Snatch

Power Snatch


Cool-down

 

3 Sets (1:00 Rest)

Power Snatches with just the bar to be sure your last reps of the day are with good form.

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