Main Course:
Skills & Strength:
- KB Skills
- IN order of import, move on to the next movement only when you have a working and functional version of the base movement:
- Modified Russian Swing
- One handed Clean
- Press
- Windmill
- Modified Russian Swing
- IN order of import, move on to the next movement only when you have a working and functional version of the base movement:
Fortitude:
- RX’d, Partner Ladder
- 120 sec KB Swings, WallBalls, 20/14… then switch
- 90 sec KB Swings, WallBalls… then switch
- 75 sec KB Swings, WallBalls… then switch
- 60 sec KB Swings, WallBalls… then switch
- 45 sec KB Swings, WallBalls… then switch
- 30 sec KB Swings, WallBalls… then switch
- Partner WOD: one partner Wallballs while one partner Swings for 2 minutes, then you switch for 2 minutes, etc., working your way down the ladder.
- Modified Russian Swings Only, as heavy as you can remain competent and functional. NO rounding of the spine is permitted, any rounding of any kind, even on pickup or putdown will earn you a 3k run, or 5 laps around the building immediately and without warning. We will never, ever, let anyone put you in harms way, even you.
- Scaled reps for WOD are scaling of KB reps ONLY, ask your coach.
Food for Thought:
“Never eat anything bigger than you head.” ~ The Cook
Partner Ladder: 212 @ 20kg (purple) KB with JD
engine wasn’t running well today
It was pretty much all KB swings for me. Wall balls still kill my shoulder.
I love KB swings. Strength work with Green Bell.
WoD => 60, 95% of them were KB – yellow. (Could have gone Green.)
I hate Wall Balls. I lost count and normalized my individual score.
Aaron was a beast!!
160
Nice WOD after a rest day
234 reps @ 20kg ( the purple bell)
Swings felt good today.
WOD: 169 green KB
Always a good morning when it starts at Rubicon.
WOD: 198 1.5 Pood (Green)
Enjoyed the WOD. probably accounted for the length of the WOD too much only doing 5 swings a set before resting for 3 breaths. I think 5 wallballs is the right set scheme then 10 swings before rest. think that would have got me over 200 easy. I also think I could have gone red(2 pood) for this workout considering it was just a modified russian swing and not games standard.
http://paleoaholic.com/paleo-recipe/salmon-with-winter-slaw/
This awesome, just sub honey for maple syrup. I love it.
WOD: 298 reps @ 1.5 pood (55#)
Normally, 2 pood would be my tool of choice but I elected to train smarter given the condition of my shoulders this late in the week. Chef would be proud. Although, I am not sure doing a lot more reps at a lighter weight was less stressful on my body.
Dessert: worked on these hamstringies. Ouch.
WOD: 154 @ 44lb KB (purple) I was struggling to make myself work this morning.
Looks like fun!
Out of town WOD for me in Kansas City:
15 min AMRAP
9 deadlifts @155
12 hand release pushups
15 box jumps 24″
7rds + 3 rx’d
Have a good weekend everyone.
KB skills: worked with blue kettlebell for swings, cleans and presses.
WOD: 171 reps. Yellow kettlebell and 14lb wall ball. I did the same thing as nate by swing, rest, swing after the first long set, thinking I was in for continuous long sets when in reality they got shorter and shorter. Wall balls were done 5, 3, singles. If we ever do this again I’ll do more reps. That being said, this was awesome and a hard work out.
I’m having ribs tonight
I don’t like BBQ sauce, so I made my own and this tastes good! http://civilizedcavemancooking.com/condimentssauces/beasty-bbq-sauce/
First post on the comments section, woot woot (is that what the kids are saying these days?)
246 reps using the purple bell. I tried to string together 10 reps of each movement, and was surprised to find I was able to stick with it the whole way. I had to take a good 4-5 breaths in between, but I felt doing the longer strings of repetitions saved some energy.
I can’t wait to see what my posterior chain feels like in the morning!
glad to see more commenters. Welcome to club!
Worked with the Blue Bell for warm up and skills.
WOD: 201 GREEN GIANT! Ripped my hands but had fun!
Looking forward to trying out the recipe to ease my ice cream cravings. It’s dairy free and no added sugar, which makes for a great treat.
http://paleomg.com/sugar-detox-sweet-potato-ice-cream-toasted-walnuts/
WoD: 241 @ 20Kg
305 with the green
KB skill warm up used a yellow.
Only bells left were pink and green so green it was. Glad Rachel and I stuck it out we ended feeling pretty accomplished afterwards other than her hands being ripped open!
Have a great weekend everyone!!! <3
Oh yeah my score was 215!!
WOD: 187+- Blue KB
WOD: 181 with Green Kettle Bell
WOD: Purple 211 reps.
Turkish Get Up with glass of water : fail!
Iris (too lazy to long into her computer):
224 with Crazy Rick V-ups and wall ball squats
264 w/ purple. Swings felt good. All wall balls above blue!
I am impressed at you ladies who went green!
WOD: 218 with yellow.
Hate wall balls, but need to push harder through them and make myself string more together. Form was good on KBs
TGIF all.
150 yellow KB, 100 wall balls –> 250 total.