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What's your WOD (workout of the day) : Swingers Discussion 21340810142
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TOPIC: What's your WOD (workout of the day)
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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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Just started Focus T25 today. Have done preview workouts so we know what to expect. Love it so far.

West Sacramento CA
 
 
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Yesterday did a 7.3 mile jog in 1:21

Today Crossfit Hero WOD "DT". 5 rds of 12 Deadlifts, 9 Hang Power Clean, 6 Push Jerks @ 105 lb. First time doing it at the Rx weight. Goal was just to finish. 18:05 (should be able to hit this faster next time).

mrs svc

Las Vegas NV
 
 
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Strength: Work up to a heavy push press, then 3 x 1 at heaviest. 5 x 65 lb, 5 x 85, 1 x 95, 1 x 105, 1 x 115, 1 x 120, 3 x 1 @ 125 = new 1RM PR! Metcon: 14:32 for 400m run (in 1:52), then 30-20-10 reps for 1 arm dumbbell snatch 35 lb (alternating), V-sit ups, Double Unders, followed by another 400m run (in 2:13). Need to work on my V-ups.

Las Vegas NV
 
 
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Sunday: Hiking at Mt Charleston, just a couple hours, active rest day.

Monday: Back squat. 4 x 3. Start at 60% then add 10lb each set. 105, 115, 125, 135 lb. Then max reps back at 60%. Did 20 @ 105 lb (not quite to failure).

MetCon: 10 rds of 5 power clean 95 lb & 5 box jump 24" in 8:49.

mrs svc

Las Vegas NV
 
 
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Everything is scaled based on fitness level/experience. Some folks just did 50 double under attempts, put feet/knees on box for handstand pushups, hung from bar and raised knees, and had lower weights for the shoulder to overheads.

Yesterday was 10 reps overhead squats every 2 min for 5 sets. I used 75 lb. Then "Death by Body Weight". On the minute do pull-up, pushup, box jump. Start with 1 rep the first min, then 2 reps of each, then 3 reps of each, etc. I got to the end of the 9th min with my 9th box jump, a split second too late to start my 10th round (Damn). (Scales would be bands for the pullups or ring rows, knees for pushups, step ups for the box jumps)

Today was a combination of Bear Complex (barbell pick up in a clean to a front squat, to a push press, to a back squat, back up push press. Touch to the ground and run through it again. And Man Makers (dumbells - squat down, kick feet back into pushup, row R, pushup, row L, feet under and clean then push press). 5 Bear Complex, bear crawl 25 ft to 5 Man Makers, bear crawl to 4 BC, crab walk to 4 MM, crab walk back to 3 BC, lunges forward to 3 MM, lunges back to 2 BC, inchworm to 2 MM, inchworm to 1 BC, karaoke (twisty side walk) to 1 MM, karaoke back. 12:34 (this was about strength and form, not speed).

Hike planned tomorrow ('active rest' day).

Las Vegas NV
 
 
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For time: 100 Double Unders 50 Handstand Pushups (modified with 1 abmat + 1 plate so top of head touched 6" above the ground) 40 Toes-to-bar 30 Shoulder to overhead @ 95 lb (clean to front rack position, then push jerk overhead, first 10 unbroken). 15:15

OLift practice - squat snatch (working on getting under the bar into the squat position when the weight gets heavy) 15 kg x 5 25 kg x 5 35 kg x 10 & 2 sets of 10 @ 15 kg overhead squat in between 37.5 kg x 1

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