Workout of the Day
A.
Three sets of:
Jumping Squats x 8-10 reps (use approximately 40-50% of your 1-RM)
Rest 30 seconds
Russian Kettlebell Swings x 25 reps
Rest 3 minutes
B.
Complete as many rounds and reps as possible in 8 minutes of:
30 Double-Unders
20 Box Jumps (24″/18″)
10 Dumbbell (or Kettlebell) Push Press
A. Jumping Squats: 135×10, 135×10, 135×10 (these were tougher than I expected but kinda fun)
)
Kettlebell Swings: 70×25, 70×25, 70×25 (these were as tough as I expected and not fun at all
B. 3 rounds + 38 reps
A. 135 x 8 (53 lb KB x 25), 135 x 8 (70 x 25), 135 x 8 (70 x 25)
B. 4 rounds plus 1 DU.
Gonna take the week off due to an ankle injury playing soccer with some old guys. They’re such hacks. Guess I could do some globo gym stuff.
A) Jumping squats 195×10, 195×9, 195×9
53lb kb x25
B) 3+45 (35lb dumbells)
Sad I missed you jumping with 200# on your back
A. 8-9-9 @ 35kg/77pounds squats, 20kg/44pound KB.
B. Mondays are ODW’s (Outdoor WOD) so did all of that instead. Included interval runs, 21-15-9 Burpees/Atomics + a 5 station 1 minute each station 3 rounds WOD.
A. Did 185×8 for all 3 rounds
Did 90# db x 25 for all 3 rds.
B. 4 rds plus 20 du.
A) jumping squats 95#; rkbs 55#
B) 3 rounds, 14 box steps (did step ups instead of jumps (knee)) 35#