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 Mar 4

Mobility

http://www.mobilitywod.com/2010/10/episode-53-muscle-up-and-wall-ball-prep.html


Warm-up

 

1:00 Neck Rolls

10 Downward Dog Push-ups

Fitness Level Substitution: Downward Dog Knee Push-ups

10 Inch Worms

1:00 of different types of arm circles

10 Air Squats

10 Downward Dog Push-ups

Fitness Level Substitution: Downward Dog Knee Push-ups


Skills / Strength

 

If you do not have rings or bands, you can still watch the videos to gain a better understanding of movement.

Kipping Muscle-up


WOD

 

5 X 3:00 AMRAPs (1:00 Rest)

3 Power Cleans (Men: 135lb /Women: 95lb / Beginner: 35lb)

Burpees

Air Squats

Perform 5 three-minute AMRAPs (As Many Rounds and Reps as Possible in 3 Minutes) resting only 1 minute between each of the 5 AMRAPs.  You will start the next AMRAP wherever you left the previous one off.  Post your total rounds completed plus the last rep completed to comments.

Coach’s Tip:  To get your head in it correctly, look at this WOD like it is a 19-minute AMRAP where you will be forced to take a minute off every 3 minutes.  This way you are prepared for the long fight you are going to have.

Power Clean

Power Clean

Burpee

Burpee

WOD Foundations Movement Cards, crossfit form fundamentals

Air Squat


Cool-down

 

3 Rounds (Rest as Needed)

10 Air Squats (Super Slow and Controlled)

 

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