Monday 14 February WOD


HAPPY VALENTINE’S DAY!

Nothing says "I love you" better than a bouquet of bacon roses

In honor of Valentine’s Day we are going to do a partner WOD today.

FOR TIME:

4 Rounds:

50 Kettlebell swings @ 35/18
40 Burpees
30 Kettlebell pass situps @ 35/18
20 High Five pushups

Post your time to the comments.

HUH?!? Okay folks, since this is a partner wod, pick a partner and get some work done! Split up the reps between the two of you as necessary.

High five pushups: Face eachother in the pushup position. Both go down at the same time,  and when you are both back in the up position, give eachother a high five! This means you will have one hand and two feet on the ground (nothing else), and the other hand giving the high five. Continue until all reps are complete.

Kettlebell Pass situps: Face eachother in the situp position with your feet in front of your partners feet, and one person will take the kettlebell from the ground (behind the head), situp, and hand the kettlebell to their partner. That is one rep. Then the partner does the same thing and so on until there is 30 total reps. IF YOU DROP THE KETTLEBELL ON THE PASS, it is 14 air squats on the spot. For V-day 🙂

Use the same kettlebell for the swings and situps.

FOR SOLO PEOPLE WHO DON’T HAVE A PARTNER, PERFORM THE FOLLOWING:

2 Rounds for time:

50 Kettlebell swings @ 35/18
40 Burpees
30 Kettlebell situps @ 35/18
20 Hip slap pushups

Post your time to the comments.

KB Situps: Same as normal, from behind the head to between the feet. Try not to break the floor 🙂

Hip slap pushups: Similar to the partner high five pushups, except you will slap your hip with one hand in the up position. Alternate hands.

ENJOY!!

Melissa will be at the gym at lunch and at 1600 today

* * *

CrossFit HQ WOD:

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.


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6 Responses to Monday 14 February WOD

  1. Melissa says:

    Dave and I were partners today and we did this workout with a sick twist..

    4 rounds but we didn’t break up the sets between us. We both attempted to do all of the reps each round (although Dave kept count so I did a few less reps as I has to catch my breath every once in a while; he did every rep) and we did double the situps (counted our own reps so 1 for me and 1 for him, etc. until we hit 30)

    46:13
    KB Swings = Dave used 35lb, I used 18lb
    Situps = 20lb medicine ball

    Thanks Dave for pushing me!

    Happy Valentine’s Day to everyone!

  2. mcgranahand says:

    Way to go melissa and dave… I wanted to do all four rounds as single guy/ no partner… Rey wasn’t up for it, and we didn’t have all that much time.
    Dan with 35lb kb for swings and s/u’s and did the hip smack pushups. 16:34
    Rey used samekb: 17:13

  3. Rey says:

    Although me and Dan were in the gym, we did not do this WOD as a team. We were helping Jeremy with the HQ WOD and I wouldn’t have had enough time to the WOD and get back to work in time.

    My tme was 17:13. 35-lb KB

  4. Melissa says:

    Nice job!! I wondered if anyone else did this – the board was so quiet today 🙂

  5. mcgranahand says:

    You can always count on TEAM EGLIN!!!! lol

  6. Andy says:

    1×20 back squat @ 195lb

    then a soccer game…. no more games for me, keep re-hurting my foot!

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