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 20

Mobility


Warm-up

 

Burgener Warm-up:


Skills / Strength

 

5 Sets (3:00 Rest)

High-hang Snatches (3 RM)

Fitness Level Substitution: Power Snatches

Perform 5 sets resting 3 minutes between each set.  Work your way up in weight to the heaviest set of 3 high-hang squat snatches you can safely perform (3 Rep Max = 3 RM).

Squat Snatch

Squat Snatch


WOD

 

21-15-9

Butterfly Pull-ups

 Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows

Air Squats

Burpees

Perform 3 rounds as fast as you can, with the reps of each movement in the first round being 21, 15 in the second round, and 9 in the final round.  Perform all reps of each movement before moving to the next.

Butterfly Kipping Pull-up

Butterfly Kipping Pull-up

WOD Foundations Movement Cards, crossfit form fundamentals

Air Squat

Burpee

Burpee


Cool-down

 

3 Sets (1:00 Rest)

10 Push-ups

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

Push-up

Push-up

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