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What's your WOD (workout of the day) : Swingers Discussion 21340810151
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TOPIC: What's your WOD (workout of the day)
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<blush> thanks.

Crossfit Games 13.5 4 min AMRAP 15 thrusters 65 lb, 15 chest-to-bar pullups.

Got 53 reps. Fatigue on the pullups are my limiting factor (second round took me a full minute just to get 8).

Will know Sunday night where I ended up in the competition.

mrs svc

Las Vegas NV
 
 
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1st day back to lifting after reintroducing carbs, great lifts. squats-215x5x3 bench-165x5x3 dead lifts-245x5x3 weighted chins- +10x5x3 regular push ups-60 wide push ups-60 diamond push ups-60 sit ups-180

Wow Mrs. Svc, you my dear are a stud!

Powell WY
 
 
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Crossfit Games WOD 13.4 7 min AMRAP 3-6-9-12, etc ladder of Clean & Jerks (95 lb) & toes-to-bar.

Finished round of 12 and got 2 more C&J for a score of 62 reps.

Will by retrying this on Saturday, aiming for >67 reps.

mrs svc

Las Vegas NV
 
 
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Friday: 12 min time cap for 150 wall balls (14 lb to 9' target), 90 double unders (got through 61 before time ran out).

Sunday: repeat of Friday - shaved 12 sec off my wall balls but kept messing up on my double unders so only got 38.

Monday: power sets front squat 4-4-4-4-4 & strict shoulder press 2-2-2-2-2. Went 65-75-85-90-95 lb (only got one unassisted press at 95 lb which is my current 1RM). Then 12-9-6-3 thruster 65 lb with 24-18-12-6 box jumps 20". Thigh burner (especially after all those wallballs) in 5:30

Tuesday: 3 rds for time of 800m run, 30 hand-release pushups, 15 power cleans 95 lb @ 25:21

mrs svc

Las Vegas NV
 
 
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Body Beast Bulk Chest. Always a fun one, but the decline push-ups at the end are a killer.

West Sacramento CA
 
 
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Tuesday: Shoulder Press, Push Press & Push Jerk work with 90 lb. Then 15-12-9-6 Overhead Squat 65 lb & Burpees (fast & hard in just under 6 min) Wednesday: Front Squat to 1RM (145 lb today). Then 100 double unders (jump rope), 20 pullups, 10 front squats 75 lb, 20 pullups, 100 double unders. 9:00 on the nose. Thursday: 5 mile jog Friday: Crossfit Open WOD 13.3

mrs svc

Las Vegas NV
 
 
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pushup drills- 3 x max or 200 sit up drill- 3 x max or 200 squat-3 x 5 bench press-3 x 5 dead lift-3 x 5 weighted chin ups-3 x 5

Powell WY
 
 
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Working out is challenging since I returned to work. Instead of literally 5-7 days a week, every morning about an hour after waking up. I now get to the gym 3-5 days a week. After work and on the weekends. I reduced my carb intake drastically and fast two days a week. I dropped 5lbs in 11 days. I also upped the weights by 25%. And consistently lift to fail.

My office is on the 11th floor. I climb up and down those stairs at least 3 times a day.

Colts Neck NJ
 
 
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The sound of the surf sounds like it's amazing to hear.

I went for speed protocols on ky wind sprints using my gym's treadmill for 22 minutes. It consisted of 11mph for one minute and a 4mph walk for two minutes. This rotation allows for stable heart rates that does not go beyond my max.

It was then 20 minutes on the rowing machine at an average of 155 watts.

To wrap it up, 20 minutes on the stairmaster with an average heart rate of 75% maximum (for my calculations).

Add in today is a no carb day and voila!!

Milford CT
 
 
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Went for a jog along Ali'i Drive yesterday morning. Love the sound of the surf. 5 miles in 50 min.

ms svc

Las Vegas NV
 
 
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TOPIC: What's your WOD (workout of the day)