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 23

Mobility

http://www.mobilitywod.com/2011/12/episode-346-pull-set-up-from-sumo-load-order-3.html


Warm-up


Skills / Strength

 

10:00 of Kipping Pull-up Work

Kipping Pull-up Instruction

 

Butterfly Pull-ups

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


WOD

 

For Time

20-10-20-10

Sumo-deadlift High-pulls (Men: 135lbs / Women: 105lbs / Beginner: 35lbs)

Ring Dips

Fitness Level Substitution: Banded Ring Dips

Equipment Substitution: Narrow Push-ups

Fitness Level Substitution: Banded Narrow Push-ups

*25 Burpees after the 4th round to stop the clock

Perform 4 rounds and then 25 burpees.  The first round will have 20 reps of each movement, then the second round will have 10 of each movement, then 20 again, and then 10.  Do this as fast as you can and then, after the 4 rounds of SDHPs and ring dips, perform 25 burpees to stop the clock.  Post your total time to comments.

Sumo-deadlift High-Pull

Sumo-deadlift High-Pull

Ring Dip

Ring Dip

Burpee

Burpee


Cool-down

 

5 Sets (1:00 Rest)

6 of the slowest Push-ups ever

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

Push-up

Push-up

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