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 28

Mobility

http://www.mobilitywod.com/2013/02/the-ql-is-not-a-bone-even-in-the-matt-chan.html


Warm-up

 

10 Knee Hugs (Alternating legs)

10 Quad Stretches (Alternating Legs)

20 Walking Lunges (Alternating Legs)

10 Push-ups

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

10 Air Squats

0:10 Butt Kicks

0:10 High Knees

0:10 Butt Kicks

0:10 High Knees

10 Air Squats

 

Strength Warm-up

Deadlifts (Just the Bar)

Deadlifts (40% of your 1 RM)

Deadlifts (50% of your 1 RM)

Deadlifts (60% of your 1 RM)

Deadlift (80% of your 1 RM)

If you do not know your deadlift max, then guess for the warm-up.  You should find it today:)


Skills / Strength

 

3 Attempts (3:00 Rest)

Deadlift (1 RM)

Take three attempts at a max deadlift resting at least 3 minutes between each attempt.  1 RM = One Rep Max.  Post your 1 RM to comments.

Coach’s tip:  Keep the bar as close to your ankles in your set-up as possible.  The further away from your ankles, the further away from your center of gravity the weight is and the heavier it will feel.

Deadlift

Deadlift


WOD

 

10:00 AMRAP (As Many Rounds and Reps As Possible in 10 Minutes)

10 Box Jumps (Men: 30″ / Women: 24″ / Beginner: 12″)

Equipment Substitution: Tuck Jumps

1, 2, 3, …, etc. Deadlifts  (70% of today’s 1 RM)

In 10 minutes, complete as many reps as possible.  Every round you will perform 10 box jumps and then move on to deadlifts.  The number of deadlifts will equal what round you are on.  In round 1 you will do 1 deadlift and in round 5 you will do 5 deadlifts.  Get as many rounds as possible done in 10 minutes and post your total rounds and last rep completed to comments.

Box Jump

Box Jump


Cool-down

 

10 Knee Hugs (Alternating legs)

10 Quad Stretches (Alternating Legs)

20 Walking Lunges (Alternating Legs)

10 Push-ups

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

10 Air Squats

 

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