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The Nardog – My Birthday WOD

Home / CrossFit / The Nardog – My Birthday WOD

The Nardog – My Birthday WOD

Published on August 27, 2015 by Kelly | Last updated August 27, 2015 | Leave a Comment
This post contains affiliate links. Please read my policy page.

Published on August 27, 2015 by Kelly | Last updated August 27, 2015 | Leave a Comment
This post contains affiliate links. Please read my policy page.

The Nardo - birthday WOD

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 Nardog burn

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 Nardog aftermath

The aftermath…mission accomplished!! Muahaha!!

 

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Filed Under: CrossFit, Fitness, Running, WOD, Workouts Tagged With: CrossFit, Fitness, Running, WOD, Workouts

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About Kelly

Hey there, I’m Kelly! On Eat the Gains you’ll find easy, delicious, and healthy recipes that help your body thrive and promote balance, along with macro tracking tips and nutrition education.

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