Noob SWOD
Squat
3x5 (empty bar)
2x5
1x5
1x5
3x5 (work set)
Press
2x5 (empty bar)
1x5
1x5
3x5 (work set)
Deadlift
3x5 (practice plates)
1x5
1x5
1x5
1x5 (work set)
DWOD - All Levels (adapted from CFFB 04.09.11)
Complete 7 rounds:
1 minute - 15 KB Swings - 2 pood
1 minute - Run max distance
*Alternate 1 minute bouts of KB Swings and max distance rowing.
*You have 1 minute to get 15 swings, the next minute run for max distance. Alternate this 7 times for a total of 14 minutes.
*Scale as needed (i.e. use a lighter KB if necessary)
Post total distance ran and weight used to comments.
How to do a KB Swing:
Sqauts: 3x5@225
ReplyDeletePress: 3x5@95
Deadlift: 1x5@245
DWOD: Used 45lb kettle bell
Squat: 3x5@175
ReplyDeletePress: 3x5@85
Deadlift: 1x5@185 (still shitty)
DWOD: 45 lb kettle bell.
15, 15, 15, ~10, ~10, ~10, 15
DWOD: 70lb kb. Not sure about distances ran. completed all swings.
ReplyDeleteSquats: 3x5 @155
ReplyDeletePress: 3x5 @95
Deadlift: 1x5 @205
DWOD: 15 KB swings (6 @35, 1 @45) + 7min run total.
Squats: 3x5 @135
ReplyDeletePress: 2x5 @95
1x3 @95
Bench:2x5 @150
1x4 @150 (I worked out at my community fitness center and didn't have a way to do deadlifts).
I did a variation of slutty cindy as well: 10 minutes of 5 pull-ups, 10 push-ups, 15 squats, and 10 kettle bell swings (45 lbs).