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What's your WOD (workout of the day) : Swingers Discussion 21340810135
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TOPIC: What's your WOD (workout of the day)
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Back and biceps. And of course those abs

Lubbock TX
 
 
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Saturday was the Hotshots 19 Memorial WOD (Fundraising for the Prescott AZ firefighters who lost their lives on 6-30-13). 6 rds: 30 air squats, 19 cleans (95 lb for women), 7 strict pullups, 400m run. 59:44 (the cleans were very difficult since my 1RM is only 125 lb).

Sunday was a goodbye to my coach (was there when I started 4 years ago). 5 rds: 8 wall balls, 20 double unders, 8 handstand pushups (my nemesis on this day). rest 2 min 4 rds: muscle up progression (almost strict ring dip), 20 toes-2-bar, 13 box jumps (20"). 45:55

Monday had to work so was a fitness rest day

Tuesday started with 1RM Split Jerk - 135 lb (PR!!!) then metcon was 25 handstand pushups (much much better, only took 5 min), 75 burpees, and 100 push press 55 lbs. 19:11

Plan on a jog on Wednesday morning.

mrs svc

Las Vegas NV
 
 
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Well mr.sleepy did it again, spent the day on the beach, then I got back to the camper and went for a 2 mile run.

Haw River NC
 
 
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Ms sb, my road bike is 30 yrs old, a Cilo. I love it like a sibling, and I cannot bear to give it up. It is heavy, but many of the components have been upgraded so I hardly know the difference. And I ride for exercise and pleasure - not for racing.

Ride as many as you can, and I have found it to be like a car or a wedding dress - you just know the right one. I know that the mr is a pro, so that you will be properly fit; that is of primary importance with knee issues.

I LOVE C25k and have used it for years. A 5k is my max just because I have a body built for comfort, not distance.

I have committed to posting here so that I cannot slack off!

Ocean City NJ
 
 
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I am guilty of slacking off recently too Peg--the gym I've belonged to for years has deteriorated so that I hated to go and I cancelled my membership. I've restarted the phone app for training C25K with a friend who got back into running also. I am hoping my left knee and ankle hold up:)

What kind of bike do you have? I'm shopping around around for a road bike (hopefully preserve the knee) so far Trek has the one that I like best, but I am doing my homework and comparison shopping some more to find one best for me. I'm concentrating on the 5k first.

This weekend though my WOD was keeping up with 3 grandkids under age 4, I love them dearly but I was so glad when it was naptime for all of us:)

Shelly

Memphis TN
 
 
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I have recommitted after a summer taking it somewhat easy. I am training again for a 5k at the end of the month, and I have started a workout with suspension straps, which I love because of all the core work involved. The level of challenge it presents has surprised me. My bike tune-up is on the list this week now that the crowds are gone; I had given up most of my riding due to the heavy summer traffic.

I am also working on getting certified again after 20 yrs so I can start teaching classes. I had every cert there was, but let them all expire when I injured my back. I miss the teaching, and it is time to get into the groove.

Weight loss is not as issue, but there is pleanty of toning-up to be done.

Ocean City NJ
 
 
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Mr.sleepy just finished a 2 mile run with some push ups after that.. This ol fat boy is tired.

Haw River NC
 
 
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Warmup - 500m row then 2 rds: 10 toes-to-bar, 10 pistols (1 leg squats), 10 bar good mornings. Find 1RM Jerk (5 x 65, 5 x 85, 3 x 105, 1 x 125 felt easy, 1 x 130 on second attempt, PR). In between do 3 x 15 strict pullups.

Metcon: 4 rds: 400m run, 5 x deadlift @ 185, 15 bar over burpees = 19:14

mrs svc

Las Vegas NV
 
 
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New 5RM on Deadlift (210 lb) Then 10min AMRAP: 5 Ground to Overhead (i.e. clean & jerk) at 105 lb + 10 box jump overs. Got 4 rds + 3 G2OH.

On Saturday did some obstacle course training. 1 rd = 800m job + 1 obstacle X 5 laps (obstacles were 6' wall, 8' wall, 6' pyramid, vertical limit and uneven monkey bars). Did 4 rds in 1:24

Next time goal will be 5 rds and some of those dragging a tire or carrying a bucket.

mrs svc

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