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 26

Mobility

http://www.mobilitywod.com/2012/01/episode-358-make-the-invisible-visible-remove-the-connection-and-add-speed.html


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

 

Skills / Strength Rest Day


WOD

 

For Time (Beginners do 50 Reps of everything)

100 Butterfly Pull-ups

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

100 Push-ups

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

100 Air Squats

100 Kettlebell Swings (Men: 55lb / Women:35lb / Beginner: 15lb)

Fitness Level Substitution: Russian Kettlebell Swings

As fast as you can, do 100 pull-ups, before doing 100 push-ups, before moving on to 100 squats, and then, finally 100 KB swings.  Post your total time to comments.

Kettlebell Swing

Kettlebell Swing


Cool-down

 

20 Walking Lunges

Walking Lunge

Walking Lunge

 

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