WOD

October 30, 2014 – Form and Function

plank-hold

Workout of the Day

In teams of two, partners alternate rounds to complete 8 rounds (4 each) of:
250-Meter Row
25 Push-Ups
25 Kettlebell Swings (53/35 lbs.)

 

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October 30, 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 29, 2014 – Form

pull-up

Workout of the Day

A.
Three sets of:
Back Squat x 3-5 reps at 30X2
60-second recovery
Wall Climb x 2 reps (pause for 10 seconds between reps)
60-second recovery
Plank from Elbows x 60 seconds
90-second recovery

B.
Five sets for total working time of:
10 Wall Ball Shots (20/14 lbs.)
10 Hand-Release Push-Ups
100 Single-Unders
60-second recovery

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