I bought a new 32kg Kettlebell as an early Christmas present to myself so wanted to play with that today.
Every 90 seconds for 9 minutes rotate through the following stations (2 rounds of each)
Then, AMRAP in 20 minutes of
Results: Metcon 12 rounds plus 10 reps.
Hotel travel WOD.
3 rounds
Then for time
Results: Metcon 6:18
Spartan training WOD I found on Instagram.
Three rounds for time
Then 5 rounds of
For the alternating presses, hold both dumbbells at shoulder level and alternate pushing one then the other overhead.
Results: For the first part 5:09.
A modified version of the CF New England WOD from Dec 23.
For time, do all of the following without resting between.
3 rounds
Row 50 calories (100 on Concept II)
3 rounds
Results: 24:39 (50 cal row took 8:36). Nice conditioning workout after being off for a couple of days. I did the presses with both arms at the same time. For the rows, did one arm at a time with one hand on bench. Deadlifts, switched leg for each rep.
Made this one up for a hotel workout since I had 50lbs dumbbells to use.
For time 5 rounds
Then 5 rounds of
Results: 12:07. For the Deadlift, did 50-50-50-70-70lbs/31kg.