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 24

Mobility

http://www.mobilitywod.com/2012/01/episode-357-baby-mommas-double-unders-bladder-control-and-a-little-bit-of-pee.html


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

 

Overhead Squats (Just the Bar)

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.

Overhead Squats (40% of your 1RM)

Overhead Squats (50% of your 1RM)

Overhead Squats (60% of your 1RM)

Overhead Squats (80% of your 1RM)

If you do not know your one rep max (1 RM), then guess for the warm-up.  You should find it today:)

 

3 Attempts (3:00 Rest)

1 Overhead Squats (1 RM)

Take 3 attempts at the heaviest 1 overhead squat you can safely perform.  Post your max to comments.

Overhead Squat

Overhead Squat


WOD

 

8 X 1:00 Rounds (1:00 Rest)

Squat Snatch  (Men: 135lb / Women: 105lb / Beginner: 35lb)

Fitness Level Substitution: Power Snatch or Squat/Power Snatch with PVC Pipe or a Broomstick.

Squat Cleans (Men: 135lb / Women: 105lb / Beginner: 35lb)

Fitness Level Substitution: Power Cleans

Max Reps of Double-unders

Fitness Level Substitution: 2 X Single-unders

Equipment Substitution: Tuck Jumps

There are 8 total rounds with 1 minute of rest between rounds.  Each round, you will perform 1 snatch, 3 power cleans, and then as many double-unders as you can do with the remaining time in the minute.  If you miss on a snatch or clean, you must complete it before moving on.  Post your total double-unders to comments.

Squat Snatch

Squat Snatch

Squat Clean

Squat Clean


Cool-down

 

5 Sets (1:00 Rest)

Hang Squat Cleans (Just the Bar)

Fitness Level Substitution: Hang Power Cleans

WOD at Home ©2012