WOD 030218

15 Minute EMOM (Every Minute on the Minute)

  • 8 KB Swings (post weight used in comments)
  • 5 burpees (be sure chest touches ground, both feet leave ground during jump, and hands clap above head after jump).  God is watching so no cheating reps!  🙂

 


4 thoughts on “WOD 030218

  1. Spiritual awakening through daily Church readings, Office, Saint Benedict for Fathers and Sorrowful Mysteries.
    WOD done (was doing regular pushups at the bottom of the Burpees, but will touch my chest to the ground now/ 30lb KB).
    Bed made.

  2. WOD done, 35 lb
    Gospel discussion and lauds with boys
    St. Joseph novena wrapped and Fr. L
    Bed made

  3. A: SPIRITUAL
    + Scripture
    + Reflections

    B. WARM-UP
    * General to include ski
    * Shoulders (2.5s)
    * DROM
    * Additional Mobility as needed
    * WOD Movements
    * All warm-up should be completed within 15 minutes from start of class.

    C: METCON (3 Rounds for calories)
    3 ROUNDS of:
    – In 3 MINS complete 50 American KB Swings (53#), then in remaining time AMRAP Cal Ski.
    – Rest 9 MINS.

    * This workout will take 36 MINS to complete.
    * Kettlebell Swings are American with arms extended over head, not Kettlebell Snatches.
    * Loading is up to 53# for men and up to 35# for women. Modify as needed, but stick with same weight throughout all rounds.
    * Score to record will be number of Calories completed on the Ski Erg after completing the 50 KBS each round in whatever time remains in the 3 MINS.

    Score: 64 calories. Not to self… don’t attempt a WOD like this in a fasted state again!

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