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TOPIC: What's your WOD (workout of the day)
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2 rounds: 200m row, 5 burpees, 5 hang cleans/5 front squats/5 presses (35 lb bar) for warmup.
7:00 AMRAP: / 5 Burpees / 7 Ring Dips / 9 Tire Jumps, 24 in = 4 rds + 12 reps (started Rx but had to add red band for the dips on the 3rd round). 3:00 Rest 7:00 AMRAP: / 5 Power Cleans, 95 lbs / 7 Pull Up = 3 rds + 8 reps (all Rx). Afterwards did 300 more kettlebell swings towards the 10K-in-a-month challenge. |
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Las Vegas NV |
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(832 post)
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Warm up - 3 rounds
30 Double unders (I'm getting hit/miss - S-S-D-S-S-D sometimes now, need to dial in a good speed rope) 20 Air Squats 10 Push ups 125M Row Sprint Strength - Push Press 3/3/3/3 135/155/165/170 - 5# PR! WOD - Kneeling Helen - 3 Rounds for time 40 Walking Lunges 21 KB Swings 1.5Pd 12 Pull-ups (did unassisted 1st 2 rounds, then did jumping pull-ups last round) 13:45 |
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Amherst OH |
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(2271 post)
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3 x 5 Shoulder Press at 75 lb.
3 x L-sit for time using the rings (20 sec, 20 sec, 22 sec). MetCON: 21-15-9 Kettlebell Push Press R/L & Toes-to-Bar. Done at GSX Ft Worth TX. 9:40 Afterwards did 400 total KB Russian Swings w/12 kg (broken up by 50s). mrs svc |
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Las Vegas NV |
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(832 post)
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Rest day today! Ahhhhh.
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Amherst OH |
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(2271 post)
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New Year Schedule til it warms up anyway:)
One hour pilates 3x week One and half hours gym 4x week (alternate cardio/weight) Gotta maintain-- thats goal for this year, and lower cholesterol even more. |
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Memphis TN |
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(2744 post)
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Back to home Box tonight - 3 boxes, 3 awesome WODS, 3 days...tomorrow is rest!
WU - 1000m easy row (3:52) Amrap 6:00 5 Pullups 10 Push ups 15 Squats Power Snatch Clinic/practice WOD - 5 Rounds: 10 Toes to Bar (still doing Donkey Kick) 10 Power Snatch 75# 10 Wall Balls 20# 16:22 - that sucked...a lot! Glad I'm resting tomorrow! |
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Amherst OH |
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(2271 post)
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5x 3:00 AMRAP:
3 Push Press, 55 lbs 6 Push-up (hand release)s 9 Box Jumps, 24 in Resting 1 min in between each AMRAP. 3 rd + 3 PP 3 rd + 3 PP + 6 PU 3 rd + 3 PP 3 rd + 3 PP + 1 PU 3 rd + 3 PP + 1 PU 293 reps total |
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Las Vegas NV |
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(832 post)
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Wow! I've never done 5 rounds (you gotta pace those first 3).
Used to changing stations. |
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Las Vegas NV |
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(832 post)
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New Year's Day
Fight Gone Bad - Championship Style! 5 rounds! (regular Fight Gone Bad is 3 rounds) 1:00 Wall Balls 20# 1:00 Sumo Deadlift, High Pull - 75# 1:00 Box Jump 20" - me=step up/down 1:00 Push Press 74# 1:00 Row for calories 1:00 Rest 374 Reps 3-round - 237 Reps - 20 off from a couple weeks ago, but that was a single station with a counter. Feels like I did better overall. It was a big group so we changed stations instead of having own setup, This cost some reps (mostly at the rower, adjusting, setting counter, etc) I'm sure. Then off to BBQ place for good luck ribs! |
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Amherst OH |
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(2271 post)
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Jogged 6.8 miles in 1:10 (that's 2 runs this week!)
mrs svc |
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Las Vegas NV |
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(832 post)
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Start
99 to 108 of 146
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TOPIC: What's your WOD (workout of the day)
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