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What's your WOD (workout of the day) : Swingers Discussion 21340810129
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FORUMSGeneral DiscussionsFitnessWhat's your WOD (workout of the day)
TOPIC: What's your WOD (workout of the day)
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Cardio warmup (10 min)

7 sets shoulder shrugs: 15@185 12@225 10@275 8@315 8@375 6@405 Folllowed by 45lb plates in each hand for 30 reps

Bent over rows:

12@185 8@225 5@275 5@275

Cable Rows:

10@180 8@225 6@275 4@295

Lat pulldowns:

10@150 8@175 6@205 6@206

Roman chair:

15 reps-no weight 15@ 25 15@45 15@45

I was hungry & tired tonight...was going to work my shoulders. Tomorrow ;)

Ridgewood NJ
 
 
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Moving 12,000 lbs of rock and laying 14 pallets of sod.

Lubbock TX
 
 
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1,200 steps with 2 5lb dumbbell alternating reverse and regular curls on each rep.; 60 pushups, 60 squats, 60 leg lift/crunches. Breakfast. Then 30 laps in the pool. The trick is to not eat any crap the rest of the day :)

Bensalem PA
 
 
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Tuesday: 5 miles jog, 0.6 miles walk, 2.5 miles jog Wednesday: 5 rds - 5 squat cleans 95 lb, 10 bar-over-burpees, 15 toes-to-bar (17:32) Thursday: squat snatch work 15, 25 & 35 kg then "Mary" (benchmark WOD). 20 min AMRAP 5 handstand pushups, 10 pistols (alternating 1 leg squats - opposite leg out in front, cannot touch ground, must maintain balance), 15 pullups. First time doing it as prescribed. 5 rds + 2 HSPU

mrs svc

Las Vegas NV
 
 
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Tuesday: 6.2 mile jog Wednesday: 3 mile jog. Find 1RM Squat Snatch (95 lb), 1RM Squat Clean (115 lb), 1RM Power Clean (125 lb) Thursday: Rest Friday: unplanned rest Saturday: 7 mile jog Sunday: rest Monday: 12min AMRAP 1 Muscle Up progression/2 Power Snatch/3 Box Jump, 2/4/6 reps, 3/6/9, 4/8/12, 5/10/15, 6/12/18, and completed 7 MU when time ran out = 133 total reps.

mrs svc

Las Vegas NV
 
 
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T25 Alpha Total Body Circuit. Kills me every time.

West Sacramento CA
 
 
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Female: Various Pilate's workouts 4 times per week (Barre, Ball, Mat), gardening and walking Male: TRX (invented by a Navy Seal), biking and walking

Cocoa FL
 
 
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Density training

Repeat circuit for 5 mins, rest 5 mins, repeat increasing weight 5-10% Trap bar deadlift (done with dumbells) 5 reps Barbell High Pull 6 reps.

Repeat circuit for 6 mins, rest 5 mins, repeat increasing weight 5% Reverse Lunge 6 reps per leg. Face pull 6 reps. Barbell push press 6 reps.

Repeat circuit for 4 mins, rest 2 mins, repeat. Dumbell rear delt fly Barbell reverse curl.

Redmond WA
 
 
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pft prep

2 mile timed 1 mile timed 1\2 mile timed 100 pushups 100 situps 1000 yd swim

Powell WY
 
 
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"Field Day" No specific order, but complete each movement before doing another; rest as desired. Had 45 min allowable time. 500m row 1:59 100 pushups 8:11 400m run 1:53 (second version, timing watch didn't work on my first round) 100 situps 3:26 100 pullups 12:50 (blisters & torn skin started around 70th rep) 100 double unders 1:39 100 airsquats 2:44

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