Warm-up WOD

AMRAP in 10min of:
10 Overhead Squat (dowel)
10 Good Mornings (dowel)
10 Pullups
10 Pushups
10 Knees to Elbows

Compare to Feb.23/10

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26 thoughts on “Warm-up WOD”

  1. Running Clinic & Warm up Review

    AMRAP in 10 min of

    10 OHS (black pipe)
    10 Good Morning
    10 Pullups
    10 Pushups
    10 Situps

    4 Rounds + 7 pullups

    New found respect for the 6:00 am crew. ; )

  2. Mobility

    Warmup: ‘Stuff with Kevin’

    WOD:
    AMRAP in 10min of:
    10 Overhead Squat (dowel)
    10 Good Mornings (dowel)
    10 Pullups (Used purple/blue band; tried for as little kip as possible)
    10 Pushups (plank)
    10 Knees to Elbows (situps; shoulder doesn’t allow for K2E’s)

    = 3 rounds + 7 situps

    Nice to have you with us this morning, Guy!

  3. Great clinic today, learned lots on “The right way” to do it.

    WOD: Experiment, AMRAP in 10min
    10 OHS (Black pipe)
    10 Good mornings (Black pipe)
    10 Pullups
    10 Pushups
    10 Situps

    4 Rounds + 9 Situps….. Oh so close

    FYI – Kevin clocked in a .57 seconds on this once, great PR for the coach

  4. Mobility
    Warmup: ‘Stuff with Kevin’

    WOD:
    AMRAP in 10min of:
    10 Overhead Squat (broom stick)
    10 Good Mornings (broom stick)
    10 Pull ups
    10 Push ups
    10 Knees to Elbows (sit ups)

    Total – 4 set 2 sit ups
    cash out – wall stretch

  5. Running Clinic & Warm up Review

    AMRAP in 10 min of

    10 OHS (black pipe)
    10 Good Morning
    10 Pullups
    10 Pushups
    10 Situps

    4 Rounds + 1 Good Morning (2 rds K2E, 2 rds SU)

    Great review! Did not know that WU SUs and WOD SUs are “technically” different in movement.

  6. mobility
    Experiment
    10 OHS w stick
    10 pullups (w 2 yellow bands)
    10 push ups on knees
    10 sit-ups

    = 4 rounds + 2 sit-ups

    Really wanted to get those 8 sit-ups in. Thanks for all the tips Kevin. Really appreciated the tips on The OHS!

  7. WOD Rx = 3 + 4 PUs… wow, definitely tougher than it looks, a good grip killer too.

    Fun times in the warm-up/information/coaching session! And good job everyone!

  8. Warm up techniques and running clinic.
    Good information Kevin. Definitely welcome that type of class more often.
    The running techniques made sense, but will take a while before it actually feels natural. I think I was a heel striker before.. always felt like my foot was slapping the pavement.

    WOD: AMRAP in 10 Min
    ~ 10 OHS (dowel)
    ~ 10 Good Mornings (dowel)
    ~ 10 Pull-ups (Red band – strict)
    ~ 10 Push-ups (knees)
    ~ 10 Sit-ups
    RESULTS –> 4 Rounds + 10 OHS + 10 GM’s
    ————————————————————————–

    Happy Birthday Matt!

  9. Mobility & Foam Roller

    Reviewed proper technique on warm up movements & did some Pose Running drills.

    AMRAP in 10 min of

    10 OHS (stick)
    10 Good Morning (stick)
    10 Pullups
    10 Pushups
    10 Knees to Elbows on Bar

    3 Rounds + 5 push ups

    Great clinic and review, thanks Kevin. No, PR on this WOD, but I believe I was doing ring rows instead of pull ups (injury) & K2E on rings.

    Thought I was keeping up with you Rob, but you blew by me on my last round of pull ups. Great job all!

  10. I did that WOD home today to see how much I lost fitness wise…..

    Got 5rds + 3GM

    Did the pullups and the K2E on the rings.

  11. Mobility

    Group warm-up with Kevin. Great review of proper technique. 🙂
    Running clinic…hmmmm….how can something that is supposed to be so ‘natural’ feel so foreign? I am not normally a heel striker. Today I spent too much time running on my toes…definitely overthinking this. My calf muscles are feeling it tonight.

    WOD “Experiment”
    AMRAP 10 min
    10 OHS (stick)
    10 Good mornings (stick)
    10 pull ups (green band)
    10 push ups (plank)
    10 situps
    Total: 4 rounds + 10 pull ups

    + birthday burpees for Matt 🙂

    1. Sorry had no choice, I had to be elsewhere. I heard it was great so how ’bout a tutorial session? 🙂

  12. Bike ride to CF – 5k

    Stuff with Kevin – Thanks for the tips!

    WOD
    10 OHS
    10 Good morning
    10 Pullups
    10 Pushups
    10 Situps

    4 rounds + 9 OHS
    Bike ride home – 5k

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