Happy birthday to me!! I got to program a WOD for our box today since it is my birthday. I am officially in my late 20s and am feeling really good. I just made some recent changes in my life (more on that later) and am ready to really start making the most of my time doing what I enjoy doing. I am ready for it to be the best year yet!
I created this WOD with most of my favorite movements. I really enjoy mostly all bodyweight movements, but wanted to throw in some weights as well to make it hard. I really enjoy WODs with some running, kettlebell swings are my jam, and I don’t mind burpees. I also added in squat cleans to help that back side 🙂
4 Rounds for Time:
400 meter run
21 Kettlebell swings (70/53)
15 lateral burpees over the bar
9 squat cleans (135/95 or ~50% of your 1 rep max)
The goal is to just keep moving! I originally programmed the squat clean with 135 pounds for men and 95 pounds for women, but using around 50% of your 1RM is a lot more realistic. If the weight is too heavy then you won’t be able to steadily move through them and that defeats the purpose. I used a 53# kettlebell and 70 pounds for the squat cleans and finished in 21:26. It definitely was a tough WOD, but that is the purpose of working out.
Now it’s off to relax and eat some pancakes and bake some treats. Sounds like a perfect birthday to me.
The aftermath…mission accomplished!! Muahaha!!
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