Tuesday 091215
3 Rounds for time of:
500 Meter row or 400 meter run
15 Kettlebell swings (55 lbs Men, 35 lbs Women)
10 Chin-ups (Hands in supine position; palms facing toward you)
Post time to responses.
Tuesday 091215
3 Rounds for time of:
500 Meter row or 400 meter run
15 Kettlebell swings (55 lbs Men, 35 lbs Women)
10 Chin-ups (Hands in supine position; palms facing toward you)
Post time to responses.
3 Rounds for time of:
500 Meter row or 400 meter run (decided to run, COLD!!)
15 Kettlebell swings (55 lbs Men, 35 lbs Women)
10 Chin-ups (Hands in supine position; palms facing toward you) Green Band
Time=10:36
Warm-up
4 sets L-sit holds for time = 21, 24, 16, and 20 seconds
50 ab-mat sit-ups = unbroken in 1:53 feet unanchored hands behind head
1 rope climb
Weighted pull-ups
Warm-up sets
1×5 = 35
1×3 = 55
1×2 =70
Worksets
3×3 = 60, 60, 60
“WOD”
3rds for time of:
500 meter row
15 kettlebell swings (55lbs male)
10 chin-ups (Hands in supine position; palms facing toward you)
TIME as RXd = 10:51 Arms were smoked after weighted pull-ups and rows so chin-ups were broken in sets of 5 The rows made this HELEN twist tougher.
3 Rounds for time of:
400 meter run
15 Kettlebell swings (55 lbs Men, 35 lbs Women)
10 Chin-ups (Hands in supine position; palms facing toward you)
as rx’d-8:53 everything was unbroken and a little chilly
3 Rounds for time of:
500 Meter row
15 Kettlebell swings (55 lbs Men, 35 lbs Women)
10 Chin-ups (Hands in supine position; palms facing toward you)
9:24 sets were unbroken but transitions were slow
Here’s Johnny….
WOD: 12:41 as Rx’d. (Ran like an idiot..good idea Trae)
New experience with the ab mat sit-ups, climbing rope and L-sits. Think I might have managed a 1.5 second L-sit. 🙂
Weighted pull-ups:
First warm-up set with 5lb, then switched to 20 lb vest for remainder of warm-up and work sets.
WOD:
3 Rounds for time of:
500 Meter row
15 Kettlebell swings (55 lbs Men, 35 lbs Women)
10 Chin-ups (Hands in supine position; palms facing toward you)
14:53 Rx
Weighted pull-ups 2@65, 2×3 @60
3 Rounds for time of:
500 Meter row
15 Kettlebell swings (55 lbs Men, 35 lbs Women)
10 Chin-ups (Hands in supine position; palms facing toward you)
11:11ish
3 Rounds for time of:
400 meter run
15 Kettlebell swings (55 lbs Men, 35 lbs Women)
10 Chin-ups (Hands in supine position; palms facing toward you)
as rx’d-9:38
3 Rounds for time of:
400 meter run
15 Kettlebell swings (55 lbs Men, 35 lbs Women)
10 Chin-ups (Hands in supine position; palms facing toward you)
as rx’d=10:13, nothing like a little run in 10 degree wind chill temp to start the day. Stowers nice pic you animal.
Awesome pic Stowers!!
50 Ab mat sit-ups = 3:32
4 L-sit holds = 10 seconds on each
Rope climbs = 5 ascents in 5 minutes
Weighted pull-ups = 3×3 @ 70, 1×1 @ 100
3 Rounds for time of:
500 Meter row or 400 meter run
15 Kettlebell swings (55 lbs Men, 35 lbs Women)
10 Chin-ups (Hands in supine position; palms facing toward you)
Did 500 meter rows
Used 70 lb kettlebell for swings
Did chest-to-bar chin-ups
Time: 11:13
“WOD”
3rds for time of:
500 meter row
15 kettlebell swings (55 lbs Men, 35 lbs Women)
10 chin-ups (Hands in supine position; palms facing toward you)
TIME as RXd = 12:40
3 Rounds for time of:
500 Meter row
15 Kettlebell swings (55 lbs Men, 35 lbs Women)
10 Chin-ups (Hands in supine position; palms facing toward you)
as rx’d 10:09
3 Rounds for time of:
500 Meter row or 400 meter run
15 Kettlebell swings (55 lbs Men, 35 lbs Women)
10 Chin-ups (Hands in supine position; palms facing toward you)
Rx’d 10:58.
Last round unbroken.
3 Rounds for time of:
500 Meter row or 400 meter run
15 Kettlebell swings (55 lbs Men, 35 lbs Women)
10 Chin-ups (Hands in supine position; palms facing toward you)
Did 500 meter rows
Used 70 lb kettlebell for swings
Did chest-to-bar chin-ups
Time: 15:42
3 Rounds for time of:
500 Meter row or 400m run (did 500m row)
15 Kettlebell swings 35#
10 Chin-ups w/ green band (took me longer each time than the row and KB swings combined!!)
15:42
3 Rounds for time of:
500 Meter row
15 Kettlebell swings (55 lbs Men, 35 lbs Women)
10 Chin-ups (Hands in supine position; palms facing toward you)
RX’d 12:14
Weighted pullups 5 at 20lbs, 3 at 25lbs, 2 at 30lbs
3×3 working sets at 30lbs
3rds for time of:
500 meter row
15 kettlebell swings (55 lbs Men, 35 lbs Women)
10 chin-ups (Hands in supine position; palms facing toward you)
Time as Rx’d = 11:57
3rds for time of:
500 meter row
15 kettlebell swings (55 lbs Men, 35 lbs Women)
10 chin-ups (Hands in supine position; palms facing toward you)
I ran 400’s instead of rowing.
Time: 13:25. I enjoyed the variety show warm-up. Well, except for the L-sits.
3 Rounds for time of:
500 Meter row or 400 meter run
15 Kettlebell swings (55 lbs Men, 35 lbs Women)
10 Chin-ups (Upgraded to Chest-to-Bar)
Time as Rx’d = 10:51
Bonus: Clipped “myself” during weighted pull-ups with the chain that was attached to my belt/70lb kettlebell.
Oh, and I rowed.
3 Rounds for time of:
500 Meter row
15 Kettlebell swings (55 lbs Men, 35 lbs Women)
10 Chin-ups (Hands in supine position; palms facing toward you)
as Rx’d 9:55