Monday Workout: Shoulder Press, Running, KBS, and Air Squats

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STRENGTH

Shoulder Press, 3-3-3

WOD

Level 1

2 Rounds for Time of:

  • Run x 200m
  • Russian Kettlebell Swing (45/25) x 25
  • Run x 200m
  • Air Squat x 30

Level 2

2 Rounds for Time of:

  • Run x 400m
  • Kettlebell Swing (70/53) x 25
  • Run x 400m
  • Air Squat x 50

ANNOUNCEMENTS

Saturday Class Schedule

There will be NO regular make-up class on Saturday at 10am.  This time will be reserved for those competing in the open workout.  Regular class make-up will be held at 11am as normal.

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13 thoughts on “Monday Workout: Shoulder Press, Running, KBS, and Air Squats

  1. strength: 65, 75, 75#
    WOD: 15:11 rx

  2. quick mini wod:
    shoulder press 65,75,85
    run 400m
    25 kb swings @35#
    50 walking lunges

  3. 115,135,145×2

    13:39

  4. Triplet BB complex: Clean, Front Squat, Hang Clean every 30 sec for 10min
    Then “Those Burpees suck” workout
    Some DB Push Press intervals
    Followed by some DLs

  5. Shoulder Press: up to 3 at 155lbs
    WOD: 14:35. 70lbs KB, mix of Russian and full (mostly Russian)

  6. @ Gold’s
    Strength Bench Press: warm-up 10*135, 3*185; 3*225, 3*225, 3*225
    WOD: 13:26 (crappy rower)

  7. SP: 55, 65, 70
    WOD: 12:39 (53# Russians)

    Well, that was a lovely little punch in the face to get back into running.

  8. SP: 35kg
    WOD: 14:03 (88# russian)

    Shoulders feeling tired/sore after this weekend, kept it light on the SP and stuck to Russian swings.

  9. SP: 135, 155, 165×2
    WOD: 13:02 rx

  10. 65, 65, 75
    WOD: 14:52 rx

  11. SP 65, 75, 85
    WOD 13:40ish (half Russian, half American swings)
    clock got reset mid-wod so thanks, elliot, for your excellent temporal deduction skills

  12. SP: 55
    WOD: 12:55 (35# kb)

  13. SP 115#
    WOD 13:20 @ 70# Russians

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