Shoulder Prehab
- Incline DB Retraction
- Prone “Y’s”
- Prone Internal Rotations
WOD
15 Minute AMRAP of
KB Swings (70/53) & Rowing
You and your partner can either row or do swings, but you can only score points when someone is actively rowing. Points are total number of calories rowed after 15 minutes plus total number of kettlebell swings.
Post WOD Torture
Accumulate 10 Minutes in the Low Squat [vid]
I never before realized that Scott’s workout face looks like Robert de Niro
383 (183 calories/190 swings)
Done with Jenn as my partner.
I did 70# swings and she did 20# swings
75 swings total for me and 115 for her. No idea on the calorie breakdown.
Sunday workout:
Interval running (got up to 7 mph!)for 16 minutes on a slight incline.
Rest 2 mins
Row 1,000m
Rest 2 mins
Row 750m
Rest 2 mins
Row 500m
Rest 2 mins
Row 250 m
Rest til Monday
Tried to keep a 2:22/500 pace for each segment to make it a leisurely yet consistant pace (plus 2:22 is a pretty number). 500 avgs were 2:22.8, 2:21.2, 2:21.2, 2:21.3. Definitely could have kept a faster pace, but JUST got my pre-Halloween energy back this week and didn’t want to push it. Oh, cursed thyroid levels!
Consistant – a hybrid word of constant and consistent.
Glad to hear you are feeling better.
Will/Dave J. 411 – row 229
53#kb for both of us.
With Lex: 330 kb swings / 147 cals = 477 total (25#s)
With Lindsay: 318 KB swings / 191 cals: 509 total
J-35#, L-25#
Lindsay killed the swings, awesome job!
thanks! it was great working with you!
you were AMAZING with the 35#, couldn’t bring myself to do that this WOD!
In Roanoke:
1000m row
DL: 125 5×3
Good Mornings @ 45 3X 3
Tabata Planks
With Christian: 304 kb swings + 212 cals = 477 total (35#)
Fun taunting each other from the rower. “30 more seconds! (30 seconds later…) 20 more seconds!”
oops. 516 total.
w/ Sarah: 483 (271 KB [53/25#], 212 cal)
83 swings for me @ 53#
160 something (?) for Hilary @ 35#
180 something calories?
help me out here Hilary…
166 calories rowed
and yup, 160 swings for me at 35#
Great job on the rx swings, Kim!!
with Joe
215 swings (53# for me, 35# for Joe)/ 214 calories = 429 total
It’s a good thing y0u posted this because I totally forgot our scores 😛
Go team!
469rx with ope
DL: 3×3 255-265-275, then one rep up to 320
WOD: 222 swings/217 cals= 439 w/ Kyle rx
with Christopher:
75 kbswings (me@20#) + 109 kbswings + 150 calories = 334
Jess + AJ
401
(AJ @Rx; Jess @35#)
Teamed with Russell.
Total Calories: 186
Total KBS: 215
I did 105 KBS @ 26#.
Treadmill Run: 20 minute intervals (got to 7 mph again!)
SP: 45# reps of 10-8-6-4-2
Alex & Scott: 410 rx…. f’ed up the strategy big time!
1250 m/60 Swings Rx’d
Reduced to a 10 min. AMRAP and done solo
Row 250m/15 KB Swings
4.5 rds.