Kettlebell Swings…

10x10 @ 53lbs

“If you look at the positions, the kettlebell swing is not unlike a deadlift. The fact is, when performed correctly, they're identical except for the position of the weight. The kettlebell swing is decidedly simple: explode from bottom position to top position – simple as that. 

The really cool part about the heavy swing is that you not only get the same benefits as the deadlift, but you also get a killer eccentric and true plyometric action at the bottom of the swing”. - T Nation 

Cash Out: 1.5 Mile Power Walk 

AVG HR - 121 BPM

MAX HR - 137 BPM

Kettlebell Swings, Clean & Press, Double Snatch & Farmers Walks…

OH Kettlebell Swings - 5x10 @ 53lbs

Double Kettlebell Clean & Press - 5x5 @ 53lbs

Double Kettlebell Snatch - 5x5 @ 53lbs

Cash Out: 800M Farmers Carry @ 106lbs

AVG HR - 128 BPM

MAX HR - 167 BPM

Kettlebell Swings…

10x10 @ 70lbs*

*Did a mix of Overhead Swings and Russian Swings. 

AVG HR - 115 BPM

MAX HR - 147 BPM

Double Kettlebell Deadlifts & Russian Kettlebell Swings…

Double KB Deadlifts - 10x10 @ 53lbs

Russian KB Swings - 10x10 @ 53lbs

Cash Out: Double Kettlebell Swings - 5x5 @ 53lbs

AVG HR - 132 BPM

MAX HR - 163 BPM

Kettlebell Swings…

I did two-handed swings with the 24kg bell today.  First time doing high volume swings in a long while. Mostly overhead (Amerocan). Mixed in some Russian Swings. The plan is r work up to 1,000. 

Swings - 24kg bell - 250 reps

13.250lbs  total!  My grip is fried! 

Cash Out: Figure 8/Hold - 5x5 @ 53lbs

AVG HR - 126 BPM

MAX HR - 156 BPM

@ LHP

Gironda 8x8 - Kettlebell - Legs...

KB Sumo Deadlift - 8x8 @ 125lbs

Kettlebell Swings - 8x8 @ 70lbs

Then 1 Double KB Deadlift @ 406lbs

AVG HR - 127 BPM

MAX HR - 152 BPM

Kettlebell Swings & Pegboard Climbs...

Seven sets of:

10 Kettlebell Swings (50)

1 Pegboard Climb

NOT for time. 

* second workout of the day. 

The plan was for ten sets but my arms were smoked from this morning’s workout. 

Kettlebell Swings/200M Run...

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of Unbroken Russian Kettlebell Swings (53)

* 200M Run after each set (100M down hill and 100M back)

36:49 - 1:20 PR! 

(Previous Best - 38:09 on 9/21/17)

Max HR - 190

AVG HR - 167

210 Kettlebell Swings and 4000m of running.

“Goonies”...

With a 15 minute clock
1200m run
Then, AMRAP
10 Kettlebell Swings 53
2 Rope Climbs (legless)
6 rounds plus 7 reps

"Nakatomi Plaza"...

5 Rounds for time:
Run 800 meter run
15 Russian KB Swings (70)
15 Strict Pull Ups
43:59 Rx 

Avg HR - 156
Max HR - 186

* Did it solo in the garage: ten hill runs with the last half at a 10% incline. (Might have done 3-400m laps round three. Lost count! 

Kettlebell Swings were unbroken. 
Pull-ups were: 8/4/3-8/4/3-8/4/3-8/4/3-15. Pumped to get the final 15 unbroken after all that work. 

Deadlifts & Kettlebell Swings...

10 rounds of:

5 deadlifts (165)

5 Russian Kettlebell Swings (53)

NOT for time. First DLs in a while. Taking it slow as I build up strength. 

"Irish Stew"...

21-15-9
Pull Ups
Box Jumps (24)
Kettlebell Swings (53)

7:32 Rx

"Freddy's Revenge"...

30 Kettlebell Swings (53)

Suicide Sprints (1 round - 120 meters)

20 Kettlebell Swings 

Suicide Sprints (2 rounds - 240 meters)

10 Kettlebell Swings

Suicide Sprints (3 rounds - 360 meters)

5:02 Rx

Brutal!

“Suicide Sprints” : Mark off three separate points on box floor.

Down to second cone and back and down to third cone and back is one completed round.

"Nate"...

In honor of Chief Petty Officer Nate Hardy,

who was killed Sunday February 4th during

combat operations in Iraq.

Nate is survived by his wife, Mindi, and his

infant son Parker.

AMRAP: 20

* 2 Muscle Ups

* 4 Handstand Push Ups

* 8 Kettlebell Swings (70)

Pulled plug after round 7 at 10 minute mark after I recovered a missed muscle up in a bad position. My arm felt it. 

"Hallo-team WOD"...

100 Hand Release Pushups

100 Tire Jumps
100 Kettlebell Swings (53, 35)
100 Wall Balls (20, 14)

Teams of 3 or 4 (2 people work at 1 time, while the other 1 or 2 will rest)

The team cannot move forward until both athletes have completed all 100 reps of the exercise

8:24 - Team of 4. 

"Bee Sting"...

21 Kettlebell Swings (70)
30 Double Unders
15 Kettlebell Swings (70)
30 Double Unders
9 Kettlebell Swings (70)
30 Double Unders

21:27 Rx

NOT A MISPRINT! Double Unders were non-existent today. I got 8 consecutive to finish but it was an exercise in frustration.

Can't wait to do this one again after I kill the goat!

"Monopoly Money"...

AMRAP 20:

10 Ring Dips

20 Kettlebell Swings (53)

30 Double Unders

2 rounds plus 41 reps

* double under Chinese Water Torture

Press 3-3-3, "Full Tilt" & Attempt at Muscle Up HSPU with 20# Vest...

Strength: Press 3-3-3

135 x 3

145 x 3

155 x 2

“Full Tilt”

30 Calories
Row

30 Hand Release push ups

3 Rope Climb

30 Kettlebell Swings (70)

20 Calories Row

20 Hand Release push-ups

2 Rope Climbs

20 Kettlebell Swings (70)

10 Calories Row

10 Hand Release push-ups

1 Rope Climb

10 Kettlebell Swings (70)

13:57 Rx

Then I attempted a Muscle Up Handstand Push Up with the 20# Vest. Probably should have done this BEFORE the WOD.

"Batman"...

5 rounds for time of:

5 Muscle Ups

10 Kettlebell Swings (70)

15:54 Rx

Double Under Practice, Press & “Show me your Pits”...

Double Under Practice - 20 in 2 minutes (spent 30 minutes working on them)

Strength: Press (3,3,3,3,3) - 115-125-135-145-155(1)

“Show me your Pits”

AMRAP 7

•7 Ballslams (20)

•7 Kettlebell Swings (53)

11 Rounds + 2 reps Rx