warm up
400m run
tabata mash up:
push ups
air squats
workout
3 rounds of:
50 calorie row for time
max full kb swings using row time
135# ohs using kbs reps for time
max clapping push ups using ohs time
1min rest between movements
2min rest between rounds
post work to comments
R1-(1:45, 29, 4:44, 50)
ReplyDeleteR2-(2:45, 20, 2:29, 30)
R3-(2:39, 27, 4:19, 51)
I did with 1 min rest between exercises and 2 minutes between rounds. It will be changed to 30 seconds between exercise and 1 minute between rounds as it took close to 45 minutes to complete...
also, I used the 72lb kettlebell
ReplyDeleteTrickle, 200, The Shop, 041010,
ReplyDelete"Love The Bar"
After an AM trail run, did that little doozy. Fun, fun, fun, fun, fun!
Calves, Shoulders, Neck all still not liking the bar much, but love the programming.
26:26.
Another CFJAX WOD on the books for today.
Injury to insult, insult to injury. Psyched.
Mod
ReplyDelete50 cal row
25 kbs
25 ohs #90
25 ring push-ups
3 rds
Kohl-215bw rx-This one not to fun but as alwayse a good wod did all the row right at 2:00 did 15-20 on the kb and 30-40 on the push ups being sick for the last few days kills you trying to come back thought the 7 mile run Turbo and I did on sunday would take care of the cardio recovery but guess not. On another note to Russ I hope you are doing good and hope to see you back in the gym soon. There is somthing to be learned from this just sucks to see a good friend have to go through it.
ReplyDeleteSteve C. rx. too many numbers to remember...completed.
ReplyDeleteDustin RX This was a tough WOD. I have to say I ended up slacking on the KB swings. Could have done a lot more however faced with 135# squats I struggled to push myself beyond low 20s. This was as much a mental challenge as a physical.
ReplyDelete72# KB
135 OHS
2:37/22/4:30/42
2:52/22/4:42/49
3:05/16/2:36/25