Tuesday Workout: 1-arm Press, KB Swing, and Box Jump

Mobility

Overhead Mobility for 5 minutes – Trainer’s Choice

Strength

1-arm Press @ 30X1; 5 sets of 5 per arm; rest 90 sec btwn sets

WOD

  • KB Swing (70/53#) x 20-16-12-8-4
  • Box Jump (30/24″) x 10-8-6-4-2

Notes

  • Use a dumbbell or kettlebell for the 1-arm press, and stay true to the tempo.

26 thoughts on “Tuesday Workout: 1-arm Press, KB Swing, and Box Jump

  1. 45 to 55. rockin with the metronome
    5:17 rx
    bench. up to superset of 207/157/40#db x 8/6/5ish

  2. SP: 25, 35×2, 40×2
    WOD: I think it was 5:23 rx

  3. 25#
    5:03 RX

  4. SP: 20#
    WOD: 4:30 (53# Russian swings)

  5. Something not right with the right shoulder, so

    45# on the right, 50# on the left

    WOD + for 9/11

    Went down the ladder and back up again
    Finished first half in 4:51
    Finished the whole thing right on 10:00
    Rx’d

    Never forget, Never forgive

    1. Wish you told me…would’ve done that with you!
      Good job, Walden

  6. SP:40 lbs
    WOD: 5:05. Swings were more than standard Russians but not enough to be Americans. I’ll call them Soviets.

  7. 45# (20# left)
    4:50 rx

  8. SP: 35×2, 30×3
    WOD: 4:59 @ 53#, 24# box jump

  9. SP: 25×3, 30×2
    WOD: 5:06 rx (unbroken kbs)

  10. SP @20#x3, 25#x2
    WOD: 5:20 @45#

  11. SP: 35#x4, last set @40#
    WOD: 3:35 (70# Russian, 18″ step-ups because of the toe nail ectomy)

    1. How did you rid yourself of the toenail

      1. It went a little something like this (except my toe was not nearly as ugly, naturally) http://vimeo.com/9774680

  12. 1-arm press: up to 55# bottom-up KB press
    WOD: 4:51 Russians

  13. SP:45#

    Wod: 3:35rx first set strait up then relaxed to Russian.

  14. SP- 25#
    WOD- 4:20 w/ 35#, 20″ box

  15. SP: 30#
    WOD: 4:33 Russian, 28″ Box

  16. SP: 15#
    WOD: 4:03 (35# kb, swings went from Russian to Kevin’s “Soviet” on first two rounds and then were American for the last three – being very careful/afraid about everything because of my stupid back)

  17. SP: 30, 30, 35, 30, 30 and a crick in my neck. Dang.
    WOD: 4:11 with 53# and a 24″ box, shoulda RX’ed it.

  18. Felt good to be back tonight. Two weeks of eating oyster po’boys and pizza and drinking beer takes a lot out of a fella.

    SP: 40# x 25 ea. arm

    WOD: 4:38 RX

  19. SP: 15, 20, 20, 25, 25. Felt gooooood.
    WOD: 5:19, 35#KB, box rx

  20. SP: 25 x 3, 30 x 2
    WOD: 5.03 (53#, Russian, 20″ box)

  21. Strength: 1 rep EMOTM work up to max Thruster: 60>80kg

    Wod: 4:04 rx

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