Whats your WOD workout of the day: Swingers Discussion 2134081031

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Whats your WOD workout of the day: Swingers Discussion 2134081031

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

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User Details are only visible to members.	Wednesdays are my double days Morning workout: Core work: 8 x 2 Windmills (16 kg kettlebell). MetCON: 15 min AMRAP 30 russian KB swings 16 kg, 20 box jumps 24", 10 burpees. 5 rds + 2 swings. Evening workout: Strength: 8 x 2 hang power snatch 65-75-85-85-85-85-85-90 lb Skill/Strength: 1->10 rep strict pullup MetCON: 12 min AMRAP 5 deadlift 155 lb, 7 bar facing burpees, 9 toes-to-bar. 6 rds + 5 dl + 1 burpee mrs svc
Las Vegas NV			Username hidden (835 post)

User Details are only visible to members.	Strength: weighted pullup 6 x 3 7.5 lb, 7.5 lb, 10 lb, 12.5 lb, 8 kg, 8 kg (changed from plates to a kettlebell). So I joined the "kettlebell between the legs" club. MetCON: Every min on the min do 3 back squat (last weeks 1RM minus 30 lb) = 130 lb then fill the rest of the minute with hand-release pushups. Scored by total number pushups (15, 12, 10, 6, 6, 6, 7, 7, 7, 7, 7, 7 = 97). At first my arms/chest were sore, but 6 hours later, my legs were feeling the squats. mrs svc
Las Vegas NV			Username hidden (835 post)

User Details are only visible to members.	12min to find 1RM Squat Clean & Jerk. PR with 125 lbs. Then take off 20 lb & lift 3 x 2 (105 lb). MetCON: 30-20-10 Wall balls with 60-40-20 double unders. 6:47 After work - stretching & handstand practice followed by 15 min sun salutations for CF Yoga. Just another Monday. mrs svc
Las Vegas NV			Username hidden (835 post)

User Details are only visible to members.	Friday: "quickie" 18-14-10 Barbell (55 lb) lunge (alternating leg) & pullups. 4:35 Saturday: Color Run 5k (didn't time it because was jogging with a friend and he had to stop & walk a few times, and you always want to walk through the color zones anyway). Sunday: 3.5m jog rest 2 hours Crossfit WOD #1: 15 min AMRAP 10 kettlebells swings 20 kg, 10 box jumps 20", 10 ring dips (my limiting movement) - completed 6 rounds. rest 20 min WOD #2: 12 min AMRAP 50 airsquats, 30 pushups (my limiting movement), 15 pullups - completed 2 rounds + 50 squats + 28 pushups. Then massage time. 90 min therapy. Lots of tightness & knots to work on. mrs svc
Las Vegas NV			Username hidden (835 post)

User Details are only visible to members.	Wednesday: Turkish Get-up 2 reps (1 each side) with 30-60 sec rest between sets. 8 kg - 12 kg - 12 kg - 16 kg - 16 kg - 16 kg - 16 kg - 16 kg Strong good core work. 5 rds: 5 strict shoulder press 85 lb (my 1RM is 95 lb so this was difficult), 10 back squats 85 lb, 20 one-armed kettlebells swings (10R/10L) 20 kg. 13:46. Got a 5RM for shoulder press on the 1st round (previous 5RM was 75 lb). Thursday: Rest Day Friday: 10 min to find 1RM Back Squat: 160 lb Take off 20 lb & do 3 x 2: 140 lb 18-14-10 reps Barbell lunge 55 lb & pullups. 4:32 (suppose to be a fast/short WOD). mrs svc
Las Vegas NV			Username hidden (835 post)

User Details are only visible to members.	Sometimes the body needs the rest. Take care of yourself IB20. Tuesday: Strength: Weighted Pullups 6 x 3 @ 5 lb, 7.5 lb, 7.5 lb, 10 lb, 12.5 lb, 15 lb Metcon: 12 min AMRAP 4 Deadlifts 185 lb, 10 toes-to-bar @ 7rds + 4 + 6 reps. I should have gotten more but I have a mental issue with those DL so I stop and think too much before lifting the bar. mrs svc
Las Vegas NV			Username hidden (835 post)

User Details are only visible to members.	Nice SVC - love the Sunday Strength work. I was fighting with a box of tissues, some Nyquil and 4 blankets on Sunday and all day today! Sick Sucks!
Amherst OH			Username hidden (2271 post)

User Details are only visible to members.	Monday Strength: 12min to find 1RM back squat (got to 155, failed at 165) then 3 x 2 at 1RM-20# (135 lb) Metcon: 21-15-9 Power Snatch 65 lb, Box Jump (Rx was 20" for girls, I did 24"). 6:38 Tonight (if I can get out of work on time) is "yoga" WOD (mobility & body weight movements). mrs svc
Las Vegas NV			Username hidden (835 post)

User Details are only visible to members.	Saturday "Nancy" 5 rds 400m run + 15 overhead squat 65 lb @ 18:40 then did the mainsite WOD 2 rds 100 double unders + 50 shoulder-to-overhead 65 lb + 25 toes-2-bar @ 20:43 Sunday Strength work. Deadlift 5-5-5 (165-185-205) Push Press 5-5-5 (85-95-105) Hang Squat Cleans 2-2-2-2-2-2-2 (85-90-95-100-105-110-115) mrs svc
Las Vegas NV			Username hidden (835 post)

User Details are only visible to members.	Saturday my sister and some other folks traveled to a small garage box. Guy is a grip guru...LOL Played with all kinds of cool "grip" toys - hanging globe, dogbone, clock weights, balls, etc and this really fat bar he calls the "soul Crusher" - it was. Because of the immense amount of grip strength you need, near impossible to get normal DL weights. Best I could get was 190# - at 220# I could barely break the surface! It was wild! (365 is my DL max!) WOD: 2 rounds, FGB style 1:00 each station, :30 transition between, 1:00 rest after 4 stations: Log Press 135# Double Unders (did as many as I could, no singles) Axle Cleans 90# Airdyne bike for Calories 105 Total Fun day at another box, learned some new stuff, stretches, etc.
Amherst OH			Username hidden (2271 post)

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