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 19

Mobility


Warm-up

 

3 Rounds (Not for Time)

Kipping Pull-ups

Fitness Level Substitution: Banded Pull-ups OR Ring Rows

Push-ups

Fitness Level Substitution: Banded Push-ups or Knee Push-ups

Air Squats

Butterfly Kipping Pull-up

Butterfly Kipping Pull-up

 

Push-up

Push-up

 

WOD Foundations Movement Cards, crossfit form fundamentals

Air Squat

 


Skills / Strength

 

Practice your One-arm Russian Kettlebell Swings.  They are easier then they look and add a fun rotational component to what typically is not a rotational sport.


WOD

 

5 Rounds for Time

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

10 Lateral Burpees

1:00 Plank

Fitness Level Substitution: Plank on hands

Perform 5 rounds as fast as you can.  You will perform 20 alternating, one-arm, Russian Kettlebell Swings (10 each arm), 10 lateral burpees over the kettlebell, and one-minute of planking.  Post your total time to comments.

Burpee

Burpee

Plank

Plank


Cool-down

 

5 Attempts (1:00 Rest)

Max Handstand holds

Fitness Level Substitution: Handstands against a wall OR Pike Push-up Holds

Handstand

Handstand

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