Tag Archives: metcon

WOD 20141111

Complete 5 rounds:
60 seconds – Max Reps 2 Arm KB Push Press w/ 20 Kg KB
60 seconds – Max Reps Ring Pull Ups
Rest 60 seconds between rounds.
( 30 – 15, 30 – 14, 30 – 13, 30 – 13, 30 – 12 )

3 Rounds:
10 Kettlebell Goblet Squats (20 Kg KB)
60 meter right hand waiters walk  (20 Kg KB)
10 Kettlebell Goblet Squats (20 Kg KB)
60 meter Left hand waiters walk  (20 Kg KB)

WOD 20140916

30 min AMRAP

1 right hand Turkish getup (20 Kg KB)

5 right hand kb swing

10 right hand overhead squat

5 Burpees 

1 left hand Turkish getup

5 left hand kb swing

10 Left hand overhead squat

5 Burpees

RESULT: 7 Rounds, Right Hand Turkish Getup & 2 Right Hand KB Swing

WOD 20140718

Walking Summary

158 min
14.5 km
14351 steps
869 kcal

Running Summary

100 min
14.6 km
16610 steps
1070 kcal

Today I did some cardio ‘only’. As a starter was the morning walk with the dog, as always. I still felt tired and sore after yesterdays “15 years” -workout – 15 x 12 , altogether 180 Burpee Box Jumps (20″ box). It was a heavy enough for me to decide not to go to the gym today. Instead of weightlifting I ran to the beach (7 Km) with a 6 Kg backpack and swam a while. No swimming as training, but as refreshment in the middle of a hot day. On the way back I gave the backpack to my wife, who brought it back, for she ran only one way.
The perfect end for a perfect day was the walk with the dog (and my wife) in the evening. So I’ll be doing my today’s weightlifting session (5 x 3 Power Clean)  tomorrow.

WOD 20140613

Benchmark day:

10 min EMOM Handstand Push-Ups:
Every minute of the minute, perform 4 handstand push-ups, face towards the wall. End each set with a roll-down.

So I did my first HSPU:s, and at the same time, it was 40 of them 😀

 

KellyWILSON!

Five rounds for time of:
Run 400 meters
30 Box jump, 20 inch box
30 Wall ball shots, 7,5 Kg ball

Time: 30:11
Splits:  5:41-5:55-6:19-6:35-5:39

WOD 20140313

Three rounds for time of:
15 x 50 Kg Hang power clean
15 Burpees

Time: 9:01
 
(Done 9:25 on 20130718)
 
Additionally riding the bike to and from work. (18-19 km for one direction)