*REMINDER – Invictus Boot Camp will be held tonight at 5:30 and 6:30 in Balboa Park!*
Workout of the Day
In teams of three, with only one person working at a time, complete the following for time:
200 Calorie Row
300 Push-Ups
400 Kettlebell Swings
Anyone have thoughts on a WOD for one?
Three rounds for time of:
20 cal row
30 push-ups
40 swings
Rest ? min
Hey Mark – The workout takes about 30 minutes (10 minutes of work and 20 minutes of rest per person). Maybe you can do three rounds as you listed above using a 9- or 10-minute running clock for each round. 30 push ups and 40 kettlebell swings in a row are going to be much harder than doing small intervals like we did so I’m assuming each round would take 3:30 to 4:00.
I usually rest the amount of time worked, but since there is supposed to be three people, just double it. So say your 1st round is 2:00. Then rest 4:00. That’s what I would do. There could be other ways.
I think we (Fletcher, Hollywood, Dan) finished in 26:07. How many future mayors know how to do kettlebell swings?
We did 70/70/60 cals on the erg, 10/10/10 push ups for about 270 and then finished with 5/5/5 (brutal!), and then 10/10/10 kettlebell swings.
Three rounds for times of:
20 calorie row
30 push-ups
40 kettlebell swings (24 kg)
2:55–4:20–4:46
3 min rest between sets.
I didn’t have any partners to do this with because no one wants to do crossfit with me on the ship so I broke it into:
65 cals
100 push-ups
135 KBS 24kg
13:10
That’s awesome that you do the workouts on the ship. Do you guys have all of the equipment that we use in the gym?
yeah, i have basically everything. space is the big issue though.
32: something w/ Meryl and Harris. Trying to convince myself that stretching is good for my body…it doesn’t agree after yesterday.
I pretty much copied Richard and divided everything up into 3 and made it one metcon session.
65 calorie row (900m)
100 push ups
135 kb swings @ 24 kg
Total time – 12:56
Forearm burner!
Group of 3. We did:
100 t2b (just felt like adding this)
200 sdhp w/45# bar
300 push ups
400 swings (I did 50#, wife did 20#, other partner did 35#)
29.15
Me, wife and bro- in – law (new to cf)
1600m run
300 push ups ( I did half ring push ups). Bad idea!!!
400 kbs
20: something.
Kid started crying so wife bailed during kbs…….good one