5 RFT:
9 Kettlebell swings, 1.5/1 pood
12 Sit-ups
15 Goblet squats, 1.5/1 pood
Jan 18 | Kettlebells!
The community speaks:
- Mary Changa wanje on HWACFCPM!!
- Isaiah on Swans in Flight 5K Results
- Bill Wallace on PE week of 1/20
- Bill Wallace on PE week of 1/26
- Bill Wallace on PE week of 2/3
- Bill Wallace on PE week of 2/10
- Bill Wallace on AC PE week of 2/19
- Bill Wallace on AC PE week of 2/24
- Bill Wallace on AC PE week of 3/2
- Kathleen Hochstetler on PE week of 2/10
- Bill Wallace on PE week of 12/9
- Bill Wallace on PE week of 12/2
- Bill Wallace on PE week of 11/25
- Bill Wallace on PE week of 11/18
- Bill Wallace on PE week of 11/11
Recent most-completed WODs
Blogroll
Exercises
200m run 400m run 500m row 800m run back squat box jump burpee chest-to-bar pull-up clean clean and jerk deadlift dip double-under farmer's walk front squat ghd sit-up goblet squat handstand push-up hang power clean kettlebell swing knees-to-elbows medicine ball clean muscle-up overhead squat power clean power snatch pull-up push-up push jerk push press ring dip rope climb row run shoulder press sit-up sprint squat squat clean sumo deadlift high pull thruster toes-to-bar walking lunge wallball wall ball shotArchives
Freshmen — feel free to use this as your first out-of-class workout.
If you don’t know the movements, just click on the [Instruction Videos] button above and click on the exercise you want to learn about. Have fun!
Looking forward to doing this one after work =) Still sore from Monday’s shoulder presses =/
Time: 7:51 [20#weight]
11:11 with 35#
This is not an excuse for my time, I am slow. However, I did have a hard time gripping the barbell for the KB swings. Actually nearly lost it once and twice more with not quite as bad slips. Not fun. This makes me sad because I love KB swings. I think I need to find a 1.25 pood for myself. Anyone have any suggestions for me?
Thanks to all who encouraged me through the finish.
You were using a barbell for kb swings? That sounds dangerous.
I’ve never heard of a 1.25 pood kettlebell (44 pounds), but some websites suggest they exist: (http://www.russiankettlebellfitness.com/). I would tend to think, though, that you could just use 1 pood, and if you feel powerful, try the 40 pound dumbbell.
hahaha, dumbbell…dumbbell 🙂 Well, I think the 1.25 would be good. I typically use the 1 pood and breeze through. Philip offered me his KB since the dumbbell was so awkward, but it was too heavy.
8:46
Wow, goblet squats are horrible. I’ve never done them in a wod until now.
And by horrible I mean difficult, therefore they work uncommonly used muscles, therefore they are excellent.
I did this one with Reese and I agree the kettlebell puts the weight in the squat in an unusual place. It really required a lot of core!
Done! 9:24
Goblet squats were definitely horrible Reese. I’m looking forward to doing them again… someday.
6:46
This is the first workout I’ve done where I didn’t feel out of place like infirmed child while doing it. Going straight into KB swings after the squats without dropping helped string it all together. My shoulders enjoyed the rest today! 🙂
My time: 7:09 with a 1/2 pood. It felt good. I always worry about my form, it’s hard to tell if it’s right or not when you’re trying to check yourself. Thanks for posting this one.
9:44 with 1pood
I did ghd sit ups which made this work out a little interesting. The transition from the goblet squats to kbs was the most difficult for me. My back is shot today–yay!
8:02, 1 pood
Tabata This! coupled with “Totally Linda” TOTALLY shot every muscle group I knew I had. This workout burned, therefore, it felt tremendously productive.
Ready for the next workout, Coach! 🙂
7:07 (30# dumbbell)
10:05 with 25# and GHD situps.
It took me one round into the workout before I realized dumbbells are portable and moved mine closer to the GHD machine. This workout was nice because gravity kept me moving, yet it wasn’t easy, so I still felt really good (exhausted) immediately after.
8:26 with 53#
8:12, 1 pood and ghd sit-ups
Did this after running a 5k and doing rope climbs.
5:56 w/ 20# dumbbell
Im pretty excited that I cut down my time while also increasing weight.