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Whats your WOD workout of the day: Swingers Discussion 2134081097
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FORUMS:  General Discussions:  Fitness:  What's your WOD (workout of the day)
TOPIC: What's your WOD (workout of the day)
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Amherst OH
 
 
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That KB challenge sounds like fun...NOT! Why are we so crazy?

Oh WAIT! I remember now, because it's AWESOME! LOL
Amherst OH
 
 
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Coached a class tonight. Worked in 3 rounds of 8 x 25 kettle bell swings during the class = 600 towards the 10K challenge. Total to date = 1800.

mrs svc
Las Vegas NV
 
 
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2 rounds: 200m row, 5 burpees, 5 hang cleans/5 front squats/5 presses (35 lb bar) for warmup.

7:00 AMRAP: / 5 Burpees / 7 Ring Dips / 9 Tire Jumps, 24 in = 4 rds + 12 reps (started Rx but had to add red band for the dips on the 3rd round).
3:00 Rest
7:00 AMRAP: / 5 Power Cleans, 95 lbs / 7 Pull Up = 3 rds + 8 reps (all Rx).

Afterwards did 300 more kettlebell swings towards the 10K-in-a-month challenge.
Las Vegas NV
 
 
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Warm up - 3 rounds
30 Double unders (I'm getting hit/miss - S-S-D-S-S-D sometimes now, need to dial in a good speed rope)
20 Air Squats
10 Push ups
125M Row Sprint

Strength - Push Press 3/3/3/3
135/155/165/170 - 5# PR!

WOD - Kneeling Helen - 3 Rounds for time
40 Walking Lunges
21 KB Swings 1.5Pd
12 Pull-ups (did unassisted 1st 2 rounds, then did jumping pull-ups last round)
13:45
Amherst OH
 
 
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3 x 5 Shoulder Press at 75 lb.
3 x L-sit for time using the rings (20 sec, 20 sec, 22 sec).
MetCON:
21-15-9 Kettlebell Push Press R/L & Toes-to-Bar. Done at GSX Ft Worth TX.
9:40
Afterwards did 400 total KB Russian Swings w/12 kg (broken up by 50s).

mrs svc
Las Vegas NV
 
 
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Rest day today! Ahhhhh.
Amherst OH
 
 
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New Year Schedule til it warms up anyway:)

One hour pilates 3x week
One and half hours gym 4x week (alternate cardio/weight)

Gotta maintain-- thats goal for this year, and lower cholesterol even more.
Memphis TN
 
 
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Back to home Box tonight - 3 boxes, 3 awesome WODS, 3 days...tomorrow is rest!

WU - 1000m easy row (3:52)
Amrap 6:00
5 Pullups
10 Push ups
15 Squats

Power Snatch Clinic/practice

WOD - 5 Rounds:
10 Toes to Bar (still doing Donkey Kick)
10 Power Snatch 75#
10 Wall Balls 20#

16:22 - that sucked...a lot! Glad I'm resting tomorrow!
Amherst OH
 
 
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5x 3:00 AMRAP:
3 Push Press, 55 lbs
6 Push-up (hand release)s
9 Box Jumps, 24 in
Resting 1 min in between each AMRAP.

3 rd + 3 PP
3 rd + 3 PP + 6 PU
3 rd + 3 PP
3 rd + 3 PP + 1 PU
3 rd + 3 PP + 1 PU
293 reps total
Las Vegas NV
 
 
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TOPIC: What's your WOD (workout of the day)