Posts tagged kettlebell swings
Workout of the Day - February 19, 2019

Strength
Deficit Deadlifts:
- 5x5 working up to 75%
- Complete 5 reps every 2 minutes
- Single 45# plate as deficit

WOD
2 Minutes on / 2 Minutes off (Rest 2 minutes after each exercise):
- Calorie Row
- Burpee Box Jump Overs
- Pull-ups (L2: Banded Pull-ups)
- Single Arm Kettlebell Overhead Squat (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- Kettlebell Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)

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Workout of the Day - January 31, 2019

Partner Wod 

1000m Row
2 rds of
-10 T2 B (L2: K2arms, L3: knee ups)
-10 Russian KB swings (Rx: 2pood/1.5pood, L2: 1.5pood/1pood, L3: lighter)
-10 hollow rocks (Rx: straight legs with arms behind ears the whole time, L2/3: bend knees or arms in front of ears)
-200 DUs (L2: 100DUs, L3: 600 JR)
2 rds of 
-10 Pull-ups (Rx: strict, L2: kipping or butterfly, L3: band)
-10 American KB swings 
-10 hollow rocks 

500m Row
2 rds of
-10 T2B 
-10 Russian KB swings
-10 hollow rocks 
-200 DUs
2 rds of 
-10 Pull-ups 
-10 American KB swings 
-10 hollow rocks 

Then Mobility and Stretch Work

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Workout of the Day - September 11, 2018

9/11 Memorial Workout For Time

  • 911m Row
  • 11 Box Jumps (Rx: 30/24, L2: 24/20)
  • 11 Push Jerks (Rx: 135/95, L2: 95/65)
  • 11 Burpees
  • 11 C2B Pull Ups (L2: 15 Banded Pull Ups)
  • 11 Power Cleans (Rx: 135/95, L2: 95/65)
  • 11 Handstand Push Ups
  • 11 Kettlebell Swings (Rx: 50/35)
  • 11 Toes-to-Bar (L2: 16 V Sit Ups)
  • 11 Deadlifts (Rx: 135/95, L2: 95/65)
  • 911m row
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Workout of the Day - July 28, 2018

"Moszer"

9 rounds for time:

  • 200 Meter run
  • 6 Air Squats
  • 6 Pull Ups
  • 6 Box Jumps 24/20
  • 6 Burpees
  • 6 Sit Ups
  • 6 Lunges
  • 6 Kettlebell Swings 53/35, 35/20

In honor of Fargo, ND police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspect’s son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home and died the next day from his wounds.