WOD

October 23, 2014 – Form and Function

ring-dip

Workout of the Day

In teams of two, partners alternate minutes for 20 minutes to complete the following each minute:
15 Hand-Release Push-Ups
15 Box Jump Step-Downs (24″/20″)

(Minute 1: Partner A works. Minute 2: Partner B works. Minute 3: Partner A works…and so on.)

 

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October 23, 2014 – Focus

Active Recovery Day

A.
Aerobic Conditioning
Spend 30-60 minutes engaged in some light, aerobic activity. Walk, swim, row, bike, or Airdyne. Your pace should be easy and conversational. Focus on staying present in the activity. When finished, you should feel refreshed, not drained and further fatigued.

B.
Flexibility and Mobility
Spend at least 30 minutes improving the relationship between you and your muscles. Stretch, smash, or roll with yoga, bands, and ball work. Choose 5-6 exercises from the Mobility WOD posters and spend several minutes with each. Be specific to your mobility needs, then pick one outside your target area and explore.

Yoga – spend 20-30 minutes practicing your favorite postures or flow series from the Catherine Woods 3, 2, 1…Flow Workshop.

C.
Restore
Massage, nap, read, music, meditate—whatever your preference, whatever your specific needs, do something that recharges your batteries and leaves you feeling refreshed and in positive state of mind.

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October 22, 2014 – Form

rowing

Workout of the Day

A.
Three sets of:
Renegade Rows x 5 reps
60-second recovery
Inverted Rows x 6-8 reps at 20X1
60-second recovery
Hip Extensions x 8-10 reps
60-second recovery

B.
For time, complete:
1000-Meter Row

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