Whats your WOD workout of the day: Swingers Discussion 21340810113

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Whats your WOD workout of the day: Swingers Discussion 21340810113

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

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User Details are only visible to members.	In honor of a hero from the Newtown CT school "Victoria" ?5 rounds for time of: 10 Thrusters 65 lbs 14 Box Jumps 20 12 Sumo Deadlift High Pulls 65 lbs 12 Burpees 27 Kettlebell Swings (Russian) 35 lbs 24 mins 21 secs \| Rx'd
Las Vegas NV			Username hidden (836 post)

User Details are only visible to members.	Tweaked Fitness, specifically for power moves such as jumps, pulls and push type drills done without locking joints which addresses and corrects spinal and joint dysfucntions. Shock absorption techniques like not using heels to thrust or balance. Using heels is a weak AND IMPROPER way to do any techniques (BTW). No isolation techniques unless there is a specific need to correct an imbalance in strength. 40 yrs old and still kickin kids asses in all sports, with pain but great mobility. Not bad for a guy whos had 2 staph infections in 6 years, was ran over by a truck last Feb and a multitude of other severe injuries like, shattered elbow (10th grade), severed hand (hydraulic press), dislocated neck vertebrae, etc., = NO EXCUSES.
Livonia MI			Username hidden (43 post)

User Details are only visible to members.	13 mins 31 secs \| Rx'd 5 rounds for time of: 10 Overhead Squats (65 lbs), 15 Kettlebell Swings (35 lbs), 10 Pull-ups. Grip got weak by the 3rd round and had to break up the KB & PU (damn). Go back tonight for Games Prep.
Las Vegas NV			Username hidden (836 post)

User Details are only visible to members.	I have been naughty and skipped gym for 3 days:(. So this week its back to my pilates class and lunchtime workouts at gym with a vengeance. I have a marathon related run or two to get in shape for:)
Memphis TN			Username hidden (2755 post)

User Details are only visible to members.	I wish I had worked out on Xmas day. That was on the 24th. Our box was closed on Wed (and I worked, then we went to dinner/movie). Call it another "rest" day (feels like too many of those this week). Back to our regular schedule today - going in at 6am and then Games prep at 7p.
Las Vegas NV			Username hidden (836 post)

User Details are only visible to members.	Mrs.Svc, you worked out today too? you go girl! I weaseled out, used the excuse that the gym is closed ;) Merry Christmas.
Colts Neck NJ			Username hidden (12289 post)

User Details are only visible to members.	Back to the original topic. What did you do TODAY for your WOD. Our annual tradition (my 4th time doing this WOD). “12 lifts of christmas” 1 squat clean & jerk (moved up to 95 lbs) 2 Muscle ups (scaled to a transition movement and ring dip, full extension at the top/no leg assist). 3 Wall Balls (14 lb to 9' target) 4 WB Cleans (14 lb) 5 Push Presses (65 lb) 6 Pull Ups 7 Box jumps (24") 8 KB swings (16 kg) 9 Sumo Deadlift High Pulls (65 lb) 10 Jumping Lunges 11 Burpee broad jumps 12 Hand Stand Push Ups (red band on the bar, full range of motion) Done just like the song. 1, then 2,1, then 3,2,1, then 4, 3, 2, 1, etc, until the last round is all 12, 11, 10, 9,8,7,6,5,4,3,2,1. 33:46 (90 seconds faster than last year and with heavier C&J) Happy Holidays everyone! mrs svc
Las Vegas NV			Username hidden (836 post)

User Details are only visible to members.	Except that a loss of 2lbs = 7,000 Calories ;)
Colts Neck NJ			Username hidden (12289 post)

User Details are only visible to members.	Thanks to FieryDestiny for the calorie analysis too ~ great info :)
Bensalem PA			Username hidden (791 post)

User Details are only visible to members.	5 days per week 30 push ups, 2 sets of curls (25 reps) with two 15 lb weights 45 double leg lift crunches (3 sets) And using a step class stepper (rectangle box thing): 50 single steps on the left, 50 on the right, 100 in the middle lifting the knee up as far as I can. Then 100 jump steps; thats a step up/skip/and hop to the other side. While using the stepper I'm holding two 5lb wieghts and curling or reverse curling them at the same time. Those two step sequences count as 1 set on the stepper. Takes about an hour, but I do 4 - 6 sets. In the last 4 weeks I've lost 15 lbs, reclaimed a lot of muscle, have gone down in the waist 4 inches, and dropped my blood pressure. The goal is to get back to 205 and stay there. When we got married we got into that comfortable zone of going out to eat; way too much. Funny how new / potential swing partners can motivate you to get it together.
Bensalem PA			Username hidden (791 post)

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