Daily WOD
Press
3-3-3-3-3
AMRAP – 10 Minutes:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Mobility WOD
Category: Mobility
Categories
2011-12-20 WOD
Daily WOD
Three Rounds
1a. 10 Strict Toes to Bar
1b. 150′ OH KB Walk
Three Rounds
2a. 10 Hip Extensions
2b. 10 V Outs (View videos below)
Three Rounds
3a. Plank Progression
3b. 10 Bridge Ups
* Planks: Ten seconds each position. From the elbow or from the top of the pushup, not both. Video below.
Endurance WOD
Four to Eight Rounds:
– 400m Run
– 90 Seconds Recovery
*Hold 3-5 seconds.
V Outs
Prescription:
– Start in a support position on the rings with hands turned out and elbows locked
– Push the rings away from you as you descend into a hollow body position
– Maintain shoulders active and arms in v formation
– Pause at the bottom and reverse the movement back to support
Plank Progressions
Daily WOD
“Fran” Friday
21-15-9 reps:
– Thrusters (95#/65#)
– Pullups
Mobility WOD
Daily WOD
Power Snatch
1-1-1-1-1
Tabatas
– Box Jumps (8 x 20/10)
– Slam Balls (8 x 20/10)
Mobility WOD
Boneyard Baseline
– 50 Air Squats
– Run 400m
– 40 Situps
– Run 400m
– 30 Pushups
– Run 400m
– 20 Pullups
– Run 400m
– 10 Burpees
Mobility WOD
Daily WOD
AMRAP – 20 Minutes:
– 12 Air Squats
– 9 Pullups
– 6 Power Cleans (135#/95#)
– 3 Handstand Pushups
Mobility WOD
Daily WOD
Kipping Pullup Practice
Four Rounds
1a. 3 Skin the Cats
Four Rounds
2a. 10 Hollow Rocks
2b. 5 Bridges
Two Rounds
3a. Plank Hold Progressions (10-30 seconds each)
Skin the Cat
Hollow Rocks
Bridges
Mobility WOD
Daily WOD
Five Rounds:
– 5 Deadlifts (275#/185#)
– 10 Burpees
Mobility WOD