WOD
“Look Alive”
4 Rounds:
15/12 Calorie Bike
15 Kettlebell Swings (70/53)
Rest 5 Minutes
3 Rounds:
15 Dumbbell Thrusters (50/35)
15 Pull Ups
WOD Guidance & Goal: Choose a weight for the kettlebells and dumbbells that you can do 10 reps in a row. Try to complete each workout in less than 10 minutes. Your lungs, legs and shoulders will be en fuego!
Post Times to Comments.
ENDURANCE
6x200m fast, 200m easy
rest 2 min
6x200m fast, 100m very easy
rest 2 min
6x200m fast, 1 min rest
7:14 rx/10:02 35# DB
11:56 – 26#
9:48 – 15#, green and red bands
8:15, 35#\ 7:35, 20#
9:06 44#/ 6:46 25#
12:50/8:39 25#
10:45 Russian/8:20 35#. Thrusters first.
6:52 Rx / 8:28 Rx
6:59 Rx / 6:06 35# thrusters
7:09 Rx (bike WOD)
9:44 Rx (thruster WOD)
8:16 – KB to eye height
12:11 #25 (pull-ups sets of 2,3 and singles)
Forgot exact times. Roughly –
7:27 – 26# russian
7:57 – 15#, G&B bands
note for future: too grippy
7:56 35# KB. Then 3 rounds FSs with 35# DBs on my bak. Bunch of SUs, DUAs and DUs to reset 18.3 score.
7:21 35# L arm Russian kbs
3:36 35# goblet squat/ ring rows
8:14 44#/7:57 25#
Endurance- row
6:27, 35# / 7:01, 25#
Doing 18.3 during open gym so went lighter
9:16, 26# / 9:34 20# and RB pull ups.
6:00 & 10:30ish maybe
7:31 w/44#
5:38 w/25#
7:32 30#/ 10kpu
7:47 44#
7:42 35#, 8:19 15#, 10 kpu
8:39- 35#
9:30- 20#
Barbell- Backsquats- heaviest @ 185# then 6×3 @ 165#