NEWS
TUE WOD Recording: Here
WOD
“Fun Tonight”
4 Rounds of AMRAP 4
10 Dumbbell Lunges (50/35)
15 Kettlebell Swings (53/35)
10 Hollow Rocks
15 Push Ups
Rest 2 Minutes Between Rounds
Post Intervals to Comments.
httpv://www.youtube.com/watch?v=Y8Cf0ynFu5E
WOD Guidance & Goals:
With your dumbbell or kettlebell, complete 10 total front rack lunges lunges (5 per side). Use the same db/kb to do 15 kettlebell swings (unbroken) right into 10 hollow rocks (tucked rocks) and 15 push ups. Do as many rounds as possible of the complex in four minutes (target 2-3 rounds per amrap) then take a 2 mintue rest between amraps.
ENDURANCE
4 miles at 10k pace
BARBELL CLUB
1) 2x snatch deadlift to knee + 1x snatch pull: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
2) Push press: 3-5 sets x 3 reps within 90% of 3 RM
3) Bent over row: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
Endo wod
3 + 2
3
3+5
3+1….. 25# DB
2+20
2+16
2+10
2+15
35# kb for lunges and swings
2+3, 2+3, 2+5, 2+6 20#
2+7, 13, 15, 19 30# kB 35# dumbbell
2 + 3
1 + 30
1 + 24
1 + 19
53# kb, scaled hollows
2+18
2+17
2+19
2+13
53# kB
1 round + 39, 49, 47, 42. 35#DB
2+2; 2+5; 2+2; 2+3
25#
2
2
1 rep under 2
2
25#/ switched to 10 regular & 5 knee pushups after round 1 or 8/7
2 plus 4-6 lunges /rd
40#db
45#kb
3
2+41
2+33
2+35
30# db
2+10, 2+7, 2+6, 2+1 50DB for lunges and KBS
2+18/2+7/2+10/2+10
35# lunges, 30# Russian kbs
2+21
222
215
2+20
35# KB
bent over row > push up
2+6/2+5/2/2+2 50#DB
2+10/2+11/2+11/2+15
Rx
2+3/2+6/1+47/1+45 – 30#, rounds 2-4 kpu
2+27/2+25/2+30/2+33
50# kb for both
2+14
2+13
2+6
2+16
25# kB for lunges and KBS/push ups from knees
2+13
2+ 3
2
1+47
53# kB
2+13 / +17 / +15 / +19
50# DB
2+6
2+16
2+18
2+18
35#db for lunges and swings
1+38/41/43/35, 20#db, 20#kb.
2+11 / 2 / 1+40 / 1+42
35#kb
2+10 every time
25#
2+24, 2+41, 2+35, 2+38
35#kb
Knees
2+3 @35# KB, all toe PU
2+8 @35# KB, 10 toe/5 knee PU
2+5 @35# KB, 10 toe/5 knee PU
2+3 @35# KB, 8 toe/7 knee PU
7 mile walk
2+25, 2+17, 2+18, 2+29
50#db, 55#kb
i did last four rounds of lunges unweighted (hip)
2+ 12, 24, 16, 13 (20# DB, knee push ups)