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 18

Mobility


Warm-up

 

Warm-up jump roping today and practicing double-unders.  If you have double-unders, practice going as fast as you can.  You should be capable of multiple speeds of double-unders.  The WOD today calls for fast double-unders.

Do a YouTube search on “Rage 2 Minute Technique” to find a series of great jump roping videos.


Skills / Strength

 

DO THIS AFTER THE WOD TODAY!

 

5 X 1:00 AMRAPs (1:00 Rest)

Box Jumps (Men: 24″ / Women: 20″ / Beginner: 12″)

Equipment Substitution: Tuck Jumps

Efficiency Tips

Although not very likely, it is easy to find stories of people blowing out their Achilles tendon on box jumps.  To be as safe as possible, step down from the box each time and do not bound.  People who tear their Achilles, most likely, already had mobility issues in the area and took on a movement they were not physically capable of yet.  Be smart.  If you have questions on if your body can take it, see a manual therapist or a chiropractor who understands high-intensity work-outs.

After the WOD today, perform 5 one-minute rounds where you do as many box jumps as you can.  Rest exactly one-minute between each round.  Post your total box jumps to comments.

Box Jump

Box Jump


WOD

 

50-40-30-20-10 (12:00 Cap)

Double-unders

Fitness Level Substitution: 2 X Single-unders

Equipment Substitution: Tuck Jumps

AbMat Sit-ups

Equipment Substitution: AbMat Sit-ups using a rolled-up towel

Perform 5 rounds as fast as you can.  The first round will have 50 reps of each movement, the second round will have 40 reps of each movement, etc.  There is a 12 minute cap on this WOD.  Post your time to comments or how far you got in 12 minutes.

AbMat Sit-up

AbMat Sit-up


Cool-down

 

20 Walking Lunges

Walking Lunge

Walking Lunge

 

 

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