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What's your WOD (workout of the day) : Swingers Discussion 21340810155
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TOPIC: What's your WOD (workout of the day)
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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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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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TOPIC: What's your WOD (workout of the day)