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| Joyce showing her intense concentration while power cleaning |
SWOD: Resting 60 seconds between sets:
Shoulder Press 2-2-2-2-2-2-2-2-2-2 @ 65%
Metcon: Complete 5 rounds for time of:
-Sprint a 20 yds – 40 yds – 20 yds shuttle drill
-8 Kettlebell Swings - heaviest possible
-16 Sit Ups
*Rest 1 minute between rounds.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Similar to the 5-10-5 shuttles, just a bit longer.
Post weights and times to comments. cc
First day back in 5 weeks so I did a recovery WOD that Kyle put together. I realized how much I missed starting my day at the Compound. Can't wait to get fired up again in the new year!
ReplyDeleteMerry Christmas and Happy New Year to all.
SWOD: used 95 lbs for my 65%
ReplyDeleteMETCON: did mondays work out
I had to modify here at work... 200 meter row for the shuttle run.
ReplyDelete10:40 53# kb,
Swod: 105#
SWOD: 70LB.
ReplyDeleteMETCON: 11:01 with 44lb. KB
swod 75# shoulder pushup
ReplyDeletemetcon 13:13 w/53# kb
SWOD: 55 twice then 45
ReplyDeleteyesterdays SWOD: Back squat 95#
just to kill time while every one else finished
5 rounds:
10 ghd's
10 kb's #44
10 pushups
Hope everybody has a wonderful Christmas!
swod 100# shoulder press 2x10
ReplyDeletemetcon 3 snatch complex/10 close grip pushups/ 5 strict chin ups x(5) 17:20
hip flex issues so no shuttle sprints for me today.
SWOD: 55#
ReplyDeleteMetcon: 11:15 w/ 44# kb, GHD sit ups
HSPU's have to wait til I get over my cold because I feel dizzy when I'm upside down
Happy Christmas!!
SWOD: 45# shoulder press
ReplyDeleteMetcon: 11:03 w/44# KB
SWOD: 65# shoulder press
ReplyDeleteMetcon: 10:45 44# KB w/GHD
SWOD: 50# shoulder press 2 reps x 10
ReplyDeleteMetcon: 10 min. :) with 44lb Kettle bell
SWOD: 50 lbs shoulder press
ReplyDeleteWOD: 11:30 with 35 kb. Next time will try the 44 lb
swod: 85# SP 2x10
ReplyDeletemetcon: 10:35 w/53# KB
so anybody feel stronger than a month ago...Yep!!!