Whats your WOD workout of the day: Swingers Discussion 2134081088

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Whats your WOD workout of the day: Swingers Discussion 2134081088

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

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User Details are only visible to members.	Did this one day earlier than the rest of my box. "Murph" 1600m run 100 pullups, 200 pushups, 300 air squats 1600m run In honor of Lt Michael P. Murphy, http: // en.wikipedia. org / wiki / Michael_P._Murphy This was his favoriate WOD, he did it wearing a 20 lb vest and called it "Body Armour". First time I did this was when I was at Balad AB, Iraq - only been doing CF for a month. Used treadmill for the running, blue band for the pullups, AF standard pushups. Did the middle part in order. Took 86 min. Back in Las Vegas, I started partitioning the middle part like Cindy (20 rounds 5 pullups, 10 pushups, 15 squats). Have done it about once a year: 54 min w/red band. 59 min Rx. Last year 51 min Rx (but breaking up to 5 pullups, 5 pushups, 15 squats, 5 pushups). Wish my pushups had more stamina. Yesterday: 44:00 !!!! First run was 8:38, second run was 9:37. Surprised the heck out of myself. That means 3 benchmark PRs in a row this week. Wow! That goes into HTOTD thread. mrs svc
Las Vegas NV			Username hidden (836 post)

User Details are only visible to members.	Quick Post - WOD - MARY - 20:00 AMRAP 5 Hand-stand Push Ups (I did a mix of attempts and toes on box) 10 Pistols (5 each side) 15 Pull-ups (resorted to 1 red band from ground to get the reps in) 5 rounds + 26 And tomorrow....we rest!
Amherst OH			Username hidden (2271 post)

User Details are only visible to members.	Nice job SVC - killed the PR! Warm up 3 rounds 250m Row 10 Shoulder rolls 10 Overhead Squats w/PVC 10 Sumo Deadlift High Pulls unweighted bar Strength - Front Squat 3/3/3/3 - Back squat 20X @165 185/195/205/215 - 10# PR for 3x! WOD 5 rounds for time: 15 Overhead Squats RX 95 - I did 75 15 Sumo Deadlift High Pulls RX 95 - I did 75 17:03 - and beat!
Amherst OH			Username hidden (2271 post)

User Details are only visible to members.	Elizabeth: 10 mins 36 secs \| Rx'd (PR by 3 mins 11 secs!!!!) 21-15-9 reps, for time of: Clean (95 lbs), Ring Dip. Cleans felt much faster, thought the dips were slower (since they were mostly singles) but I was only resting <10 sec between reps. Very happy with the PR! mrs svc
Las Vegas NV			Username hidden (836 post)

User Details are only visible to members.	Thank you for the warm welcome! Leg day... 2x warmup sets back squat 7x3 back squats 5x10 leg press 3x8 leg extension Obliques... 3x10 mine sweepers 3x10 DB side bends
Canton OH			Username hidden (50 post)

User Details are only visible to members.	Steph&Jason - welcome to the Fitness Fora!
Amherst OH			Username hidden (2271 post)

User Details are only visible to members.	Warm up - 2 rounds 10 Leg Swings - Forward/lateral 10 OH Squats w/PVC 500M Row 10 Jumping lunges - each side 10 Ring Rows Strength - Deadlift 3/3/3/3 295/315/345 - 10# PR - stopped there! "FRAN" 21-15-9 for time: Thrusters 95# as RX Pull-ups (RX, but scaled 12-9-6) 13:00 Last time in October was 14:54 and I was on Red/Red bands! Yay Me!
Amherst OH			Username hidden (2271 post)

User Details are only visible to members.	Chest and bi's this morning 2 warmup sets incline bench press 6x 5 incline bench press 4x 10 flat bench Supersetted with 3x 8-12 ez bar curls 3x 10 cable flyes Supersetted with 3x 8-12 preacher curls 4x12 hanging leg raises suppersetted with 3x 8-12 seated DB curls
Canton OH			Username hidden (50 post)

User Details are only visible to members.	"Daniel" ?50 Pull-ups (struggled on these), Run 400 m (felt easy), 21 Thrusters (65 lbs), Run 800 m, 21 Thrusters (65 lbs), Run 400 m, 5 0 Pull-ups (much much stronger than the first set). Daniel : 24 mins 29 secs \| Rx'd \| PR Sgt. 1st Class Daniel B. Crabtree Special Forces Weapons Sergeant Ohio Army National Guard Company B, 2nd Battalion 19th Special Forces Group (Airborne), Columbus, Ohio KIA 24 June 2006 when a roadside bomb exploded next to his vehicle during a combat patrol near Al Kut, in east-central Iraq Age 31 originally of Hartville, Ohio He is survived by his wife, Kathy, and his daughter, Mallory, of the City of Green. He is also survived by his father, Ronald Crabtree and his mother, Judy Ann Crabtree.
Las Vegas NV			Username hidden (836 post)

User Details are only visible to members.	I traveled to another box yesterday to do the WOD - guy there was using a 3 Pood KB - Partner WOD - 150 KB - so he did 75 for sure. It made me hurt just watching him! 8:00am: YOGA - 1st time, I would have never imagined...LOL 9:00am: Warm Up - 3 rounds: 5 Burpees 75' Bear Crawl 10 Ring Rows 75' Bear Crawl Partner WOD (was going to be individual...glad they decided against it!) For Time 200 Double Unders (or 100 Attempts) 150 KB Swings (1.5 Pd) 100 Wall Balls (20#) 50 Deadlifts (205#) 15 Wall Climbs 24:14 2:00pm: 2 hours of Rock wall Climbing 6:00pm: Dinner and beverages 10:00pm: Shower and beddy by time with Aleve 5:00am: Sore like never before - should have had two Aleve! LOL
Amherst OH			Username hidden (2271 post)

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