Wednesday, 3/25/2015

Mobility:
Hip Flexors

Strength:
Front Squats: 3×8
Pick a weight that sucks and do all 3 sets at the same weight

WOD:
AMRAP in 8 minutes:
30 Double Unders
15 Kettlebell Swings (70#/53#)

Core/Accessory:
3×8 Kettlebell Windmills

3×8 Ring Rows

Post your results to the comment section.

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  One thought on “Wednesday, 3/25/2015

  1. March 25, 2015 at 7:19 am

    Monday’s row:
    2:27, 2:35, 2:36, 2:33
    That was slow for me I couldn’t get my breathing right at all. Did it first thing without much warmup…oh well better next time!

    Front squats 78#

    WOD: 4+5 Rx’d
    (Russian swings)
    that KB felt hella heavy today! And struggling on the DUs! But got through it 😄

    18# KB WM
    Low RRs

    Like

  2. Brit
    March 25, 2015 at 8:29 am

    105# front squats with Erin.
    5+31 Rx

    Like

  3. jenniferlourdes
    March 25, 2015 at 11:23 am

    Strength:
    Front Squats: 3×8 @95#

    WOD: 4+3 Rx
    I had 8-12 consecutive DUs each round! But mostly a bunch of onesie-twosies. DUs are exhausting.
    First time using the 53#-er, unbroken first 2 rounds.

    Core/Accessory:
    2×8 Kettlebell Windmills 18#
    3×8 Half-assed Ring Rows

    Liked by 1 person

    • BritLuko
      March 25, 2015 at 1:42 pm

      NICE WORK on the unbroken two rounds of KB swings! Those 53pounders are NO JOKE! (lmao at your ring rows =P)

      Liked by 1 person

      • March 25, 2015 at 2:08 pm

        Haha I am just being honest!!!

        Thanks and it helped that I was really using my hips and didn’t go overhead…that is the next part to work on!

        Like

  4. Brian E (oh Canada!)
    March 25, 2015 at 6:21 pm

    Front Squats: 3×8 @155#

    WoD:
    4+102 (1st set @70# then 53#) / Single’s.

    Core:
    KB Windmills @ 26#
    Ring rows completed.

    Comp:
    5 Rounds:
    12 Wall Balls (@ 20#)
    12 GHD Sit-Ups
    Rest 2 minutes
    3 Rounds:
    10 Alternating Dumbbell Snatch @ 26#
    10 Hand Release Push-Ups

    Liked by 1 person

    • sburks1
      March 25, 2015 at 7:55 pm

      Nice Brian! Putting in work today!!!!!

      Like

    • March 25, 2015 at 8:27 pm

      It’s cool, man. I heard Canadians can’t pikup on double unders quickly (or Chicagans, Chicagoins, Chicagonites, whatever you people call yourselves). But keep practicing, I’m sure you’ll get them soon!

      Like

  5. sburks1
    March 25, 2015 at 7:58 pm

    Front Squats @ 115. Working on form with elbows high and chest up. Its a work in progress 🙂

    WOD:
    5rds rx

    Core:
    RR – done
    KBWs: 26#

    Like

  6. Carlie
    March 25, 2015 at 10:02 pm

    #85 squat

    2+44 with #35kb. Double under attempts (one day…. I swear…. )

    Like

  7. cathybeloncik
    March 25, 2015 at 10:05 pm

    Front squats @ 83#
    WOD: 3 + 39
    KB @ 35#
    DU’s rx
    Core done

    Like

  8. March 25, 2015 at 10:55 pm

    Front squat 75#

    4+12
    Modified WOD due to alternate location:
    15 box step ups 24″
    10 kb swings 53#

    Like

    • March 25, 2015 at 10:57 pm

      **kb swings were to above eye level, not full extension

      Like

  9. Loren
    March 25, 2015 at 11:36 pm

    Front squat – 75/85/95# – new shoes are really helping with my form and depth!!

    WOD 4+20
    Singles with a handful of doubles thrown in
    KB @35 – my hands were so sweaty I nearly launched that sucker a few times!

    Core done
    DU practice – got one good string of unbroken DUs in so progress 🙂

    Like

  10. March 26, 2015 at 6:53 am

    4+30 equivalent, 3:1 singles, 53# KBs. Front Squats: 115#. Small KB for core.

    Like

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