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| Lift heavy weights, keep the intensity high on metcons, work on skills, mobilize, eat, sleep, and recover...the recipe to well rounded fitness. |
Metcon: 4 rounds for time:
-10 Push Presses @ 75-80% of today's Shoulder Press weight (clean it from the ground)
-15 Kettlebell Swings (heaviest possible)
-20 Double Unders
Post weights and times to comments. cc
SWOD:45x15
ReplyDeleteMetcon:10:17@55# & 26KB
SWOD: 45x15
ReplyDeleteMetcon: 9:58 55lbs/35lbs kb/single unders
SWOD: 3x5 @ 75
ReplyDeleteMetCon: 6:27; pp 65, kb 44
Bye, everyone!! I'll miss you all, but will keep in touch on FB and post my WODs here :)
SWOD: 1x5 75#, 2x5 72#
ReplyDeleteWOD: 8:21 60# 35#kb
WOD 8:44, 65# pp, 44 KB
ReplyDeleteSWOD: 75 lb 3 sets x 5
ReplyDeleteMetcon: 9:51 65#pp 44lb KB
SWOD: 3x5 @ 65 lbs
ReplyDeleteMetcon: 8:59 50lbs, 35 KB, 80 single jumprope
Homemade WOD
ReplyDelete.8 mi Run House to Alamo Park
3 rounds:
1 run up Wykoff Hill and back
1 lap around park w/ 10 Pull Ups
25 PushUps
10 Dips/handwalks on
paralell bars
.8 mi run back home
Total run/time 5.6mi 1:01(Work and golf schedule making it hard to make it to the compound more than once so far this week)
SWOD: 45X3X5
ReplyDeleteMETCON:
4 rounds
35 pp
26kb
80 single unders
SWOD: strict press @ 125# 3x5
ReplyDeleteMETCON: 100# PP, 72#kb w/double unders
SWOD: 60X3
ReplyDeleteMETCON: 35kb/45lbs/80 singles
SWOD:
ReplyDelete180x5,180x3,180x3
METCON:
70#KB/135#PushPress 10:55...
Thanks to Elizabeth and Jenn for letting me know AFTER the workout that I did 5 rounds.I cant count very well!
Joint mobility and stretching.. 50 minutes. easier to focus on that at the box rather than at home, plus I get to hang out with my people.
ReplyDeleteSwod 70#x3x5 / 75#x4
ReplyDeleteMetcon 15:02 65#pp, 53#kb and double unders.
135# x 5 x 3/ 20 med ball x 150= 8:28 ouch!!!!!
ReplyDeleteSWOD:72#x5 Strict press
ReplyDeleteMetcon: 60# pp, 35# KB,DU's 9:51..one good round of all 20 DU's strung together, all other rounds..not so much!
SWOD: 90#x5x3
ReplyDeleteMetcon:70#pp,44kb,80singles 10:30...