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We would like to see a show of hands who are : Swingers Discussion 1718501071
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TOPIC: We would like to see a show of hands who are
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Here is my rotisserie HIIT core exercises: the formula is each exercise is done for 45s, with 15s rest for 30 cycles. (45s + 15s) x 30 ( you end with 30 min intense non-stop workout) so you do crunch for 45..then rest 15..go to bicycles for 45s..rest..etc..etc..

1. Crunch 2. Bicycles 3. Abdominal leg raise 4. Left side crunch 5. Right side crunch 6. Core Planking 7. Left side planking 8. Right side planking 9. Core superman 10. Alternating superman

New York NY
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Rest day here too. Damn yesterday's WOD kicked my ass!

Jacksonville FL
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Rest day (or maybe a jog after work, haven't decided).

"Kelly" tomorrow morning. And we start the Ragnar on Friday.

Las Vegas NV
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What's the old commercial saying...That's a Tuffy! - That was today!

Warm Up 3 rounds 10 Shoulder rolls 10 Overhead Squats w/pvc 10 Push Ups 10 Box jumps (20")

Front Squats 3/3/3/3 165/175/185/195(back to previous PR!) and 20x Back Squate 165#

WOD 3 Rounds for Time! 30 KB Swings 1.5pood 30 Burpees 30 Sit-ups 21:52 - OMG I was whooped! Ugh!

Jacksonville FL
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Warm up: 400M Row 1:00 couch Stretch (R & L) 30 Lateral hops over parallette 20 Jumping Squats 10 Pullups (Red/Red)

Push Jerk 5/3/1/1/1 145/155/165/175/180

WOD "Power Elizabeth" 21-15-9 Power Cleans (RX 135) 125 Ring Dips (Red/Red) 8:15 - Phew! - Don't have a previous Power Lizzy - Last Rev Lizzy was 9:02!

Feels like I'm firing on all cylinders again!

Jacksonville FL
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LVC - I guess my total count would be 264 yesterday.

Saturday WOD - usually a "fun", "team" or "Partner"....NOT today!

Warm up 3 rounds 10 KB Swings 1.5 pood 10 Ball Slams 20# 10 Overhead Squats w/pvc

Overhead Squats 3/3/3 - 85/95/105 (10# PR!)

WOD "2010 Northwest Regional" 3 Rounds 10 Front Squats @115# (RX is 135#) 50 Double Unders (150 Single Unders) 10:47 - not fun at all! LOL

Jacksonville FL
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What is it about Tabata? We also did Tabata.

Our rounds were: Chest 2 Bar Pullups, Hand release pushups, Russian Twists (I used 14 lb ball), Air Squats. Total reps = 332.

mrs svc

Las Vegas NV
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Warm up 6:00 AMRAP (as many rounds as possible) 9 Box jumps (24" box = Yay, back to the big boy box!) 6 Burpees (throw yourself down, pick yourself up and give yourself a hand!) 3 Hang Power Cleans (light 95#) 3 rounds 8 box jumps

OLY - Hang Power Cleans 3/3/3/3 105/115/135/155 Failed 1, too big of a jump!

WOD - Tabata "Something Else" 8 rounds, then next movement. Pull-ups (Red/REd) 4 Push-Ups 6 Sit Ups 11 Air Squats 12

Tabata - :20 sec of work, :10 sec rest, 8 rounds each, score is lowest rep round.

Jacksonville FL
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"rest day"

I did a warmup with 3 x 150m row + 10 pushups, light jogging. Then just a little strength work. 6 x 3 Squat Clean & Jerk 85 lb (to stay on track with our strength program).

By evening my abs were feeling those 300 situps from Wed. Wow!

Back to regular WODing tomorrow. Cause after that is forced "rest" x 3d due to the military exercise schedule (unless I drag myself to the base gym with it's limited equipment for CF WODs).

Las Vegas NV
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Happy Halloween WOD!

Warm-Up 7:00 AMRAP 20 Double Unders (or 60 singles) 15 KB swings to Eye level w 1.5 pood 10 Jumping Squats 5 Pullups (Red/Red) almost 3 full rounds!

Strength - Front Squat 5/5/5 - 135/155/175 - 10# PR back to pre ankle weights! YAY

WOD 5 Rounds 15 Sumo Deadlift High Pulls with 95# 15 Ring Dips (Red/Red bands)

11:09 and my arms are on fire and feel like they gonna explode!

Jacksonville FL
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TOPIC: We would like to see a show of hands who are