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 27

Mobility

http://www.mobilitywod.com/2011/12/episode-348-restoring-knee-motion-after-a-tweak.html


Warm-up

 

400m Run (75% effort)

The Everett Warm-up Part 2 Video


Skills / Strength

 

Skills / Strength Rest Day


WOD

 

3 Rounds (1:00 Rest)

1:00 Max Reps of Wallball Shots (Men: 20lb to a 10′ target / Women: 16lb to a 10′ target / Beginner: 10lb to an 8′ target)

Equipment Substitution: Thrusters (Men: 45lb / Women: 30lb / Beginner: 15lb)

Fitness Level Substitution: Push Presses

1:00 Max Reps of AbMat Sit-ups

Equipment Substitution: AbMat Sit-ups using a rolled-up towel

1:00 Max Reps of Jumping Lunges

1:00 Max Reps of Burpees

1:00 Max Reps of Air Squats

 Perform three 5-minute rounds with one-minute of rest between each one.  Each minute you will do as many reps as possible of selected exercise.  Every rep counts the same, so post your total reps to comments.

Wallball Shot

Wallball Shot

AbMat Sit-up

AbMat Sit-up

Burpee

Burpee

WOD Foundations Movement Cards, crossfit form fundamentals

Air Squat


Cool-down

 

3 Sets (1:00 Rest)

10 slow Air Squats

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