WOD
“The Pusher”
AMRAP 20
5 Burpees
10 Ring Rows
15 Kettlebell Swings
20 Dumbbell Lunges
Courtesy of Coach Panda
Post Rounds + Reps to Comments.
httpv://www.youtube.com/watch?v=ZS08XL8vw9o
WOD Guidance & Goals:
Find a moderately uncomfortable pace and try to maintain it for 20 minutes! Finish the burpees in :15-:25 and catch your breath on the ring rows. If you don’t have rings (or haven’t rigged up a sheet in a door jam) do 10 bent over rows with your db/kb or bb. Go unbroken on your swings as long as possible. For the lunges (scale: db/kb squats), use 1 db/kb held in the rack position. Alternate legs accumulating 20 total reps (10/side). Target 8 rounds. Suggested weights for dumbbell 50/35 and kettlebell 53/35.
FUNCTIONAL WARM UP
ROUND 1
20 Jumping Jacks
10 Air Squats
20 High Knees
10 Good Mornings
20 Butt Kickers
10 Alternating Lunges
20 Lateral Hops
10 Push Ups
20 Mountain Climbers
10 Sit Ups
Arm + Leg Swings
Touchdowns + Fig 4s
ROUND 2
10 DB Good Mornings
10 DB Deadlifts
10 DB Squats
10 DB Press
10 DB Sit Up
Roll Back to Vs
Windshield Wipers
ROUND 3
Run 30 sec out/back (or 4 flights of stairs)
10 Side Shuffles Left
10 Side Shiffles Right
10 Karaoke Left
10 Karaoke Right
10 Skips
10 Skater Hops
Spidermen
Calf Pedals
7+5 with 3 spu/round; #40 kB
Round 1+2 -2×25 db for lunges then switched to 1×30
7 + 23 30# db
Inverted rows on bar w bent knees
7+15
inverted rows on bar with bent knees
russian kb swings 44#
lunges with 25#
6+42 53#kb
7;34 25# row, lunges, 30# KB
7+44- db rows.. 25# for everything
7+13
RR on trx straps on pull-up bar, 35# kbs and 35# kb lunges
35# DB
Inverted Rows
7 rds + 44
7 rds TRX Rows, 35#KBS, 50#DB Lunges
8+5
35# KB
Rows on TRX, pretty big angle today!
8+5 50kbs and lunges, rr
6+24, 35#
Slow lunges. Did some swings with a 30# kb, some with 35# db (sharing equipment this am)
7+3 – 25# DB
bent over rows (10 per side)
Love the recipes!
6+40, 10# DB for row, 26# KB, lunge 10# DB – glad only 5 burpees!
Kevin- 7+15, SUs 4 burpees, 10# DBs 4 row, 20DB/26#KB for swings(sharing), stepups 1step r1-4 with 2-35#DB, r 5-7 2nd step no weight
6 – 10 lunges, 7 strict pull ups, 53# KB
8+15 30#db,bent over rows.
7+27
real burpees!!! 🙂
35# KBS & lunge
1/20# BO Row
7 + 23 35#
7 + 30. 50# dB row / 53kbs & lunge
Ted 6 + 15, DBSs, 35# DB
Liz 6 + 30, 18# 🐄🔔 3 rounds, 8#x2 DBs the rest
6+21
RR
35# kB swing
20# dB lunge
7+8 35# kB
Rhea 7+39 5# dB both arms for lunges and bent over rows
Jenna – 8+36 @35# KB, russian swings, bent over rows
Alex – 6+3 @50# DB, russian swings, bent over rows
7+?? 20#
6+5 53# – lunges took me forever
Did this on 5/1
8+45, 25# db for everything
For ring rows – did 1 arm db bent over row – 10 each side (total 20)
6+30 55#kbs, 50#db lunges, strict pull ups (5) for the rr
7+42 50# dB row, 35kbs and lunge