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One Mountain a Month

Weighted WOD a Week 2 - Arnie
01:00
Emily Redventure

Weighted WOD a Week 2 - Arnie

This week I did the Hero WOD Arnie. I wasn't looking forward to this workout very much, because the Turkish Get-up is a really technical move, and I've never been able to do them with very much weight at all. So I kept it light at 2.5kg, (taking into account the added weight of the vest) and the last set on my left side I was pretty much doing them singles. I opted for a dumbbell over a kettle bell for the over-head squats, as it's also such a difficult move, and I hate the way kettle bell rest on your wrists in that position. My Scale - With 7kg Weighted Vest For Time: • 21 Turkish get-ups right arm 2.5kg • 50 KB swings 12 kg • 21 Overhead squats left arm 8kg DB • 50 KB swings 12 kg • 21 Overhead Squats right arm 8kg DB • 50 KB swings 12 kg • 21 Turkish get-ups left arm 2.5kg RX: For Time - With a single 2-pood kettlebell: • 21 Turkish get-ups, right arm • 50 kettlebell swings • 21 overhead squats, left arm • 50 kettlebell swings • 21 overhead squats, right arm • 50 kettlebell swings • 21 Turkish get-ups, left arm Los Angeles County Firefighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, Aug. 30, 2009, during the Station Fire. His emergency-response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, California. He is survived by his wife, Lori; and daughter, Sophia Grace, born three weeks after his death. A fund for Arnie's familyhas been established by the Los Angeles County Fire Department. First posted May 29, 2010
Weighted WOD a week 6 - Woehlke
00:59
Emily Redventure

Weighted WOD a week 6 - Woehlke

I did my #weightedwodaweek yesterday, and I can confirm, doing sit-ups in a weighted vest is not pleasant! My core is sore today, and I have a bruised lower back where the plates were digging in, but hey, it’s all part of the fun. Woehlke was the WOD, (if anyone know how to pronounce this, please let me know, thanks) and it included 3 mins of rest between rounds (I like having rest in WODs, and 3 mins is ages!) Vid shows first and last two reps of each movement. My Scale: 7kg Weighted Vest 3 rounds, each for time of: * 4 jerks 25 kg * 5 front squats 25 kg * 6 power cleans 25 kg * 40 jumping pull ups * 50 ring push ups * 60 sit ups Rest 3 mins between rounds RX 3 rounds, each for time of: * 4 jerks, 185 lb. * 5 front squats, 185 lb. * 6 power cleans, 185 lb. * 40 pull-ups * 50 push-ups * 60 sit-ups Rest 3 minutes between rounds. Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012. He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members. First posted March 29, 2015 #redadventure #crossfit #crossfitoutwork #jerks #frontsquat #powerclean #jumpingpullups #ringpushups #situps #weighted vest #dynamicshield #herowod #woehlke #ukmq #muddqueens #mudismymakeup #firefighter #womenfirefighters
Weighted WOD a Week 8 - Dork
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Emily Redventure

Weighted WOD a Week 8 - Dork

The other day I did my 8th weighted WOD of the year. I did ‘Dork’. There are a few ‘Dork’ WODs around, but this is the official CrossFit one (which I’ve obviously scaled). It was a tough one, but I enjoyed it. I’ve got pretty rough skin burns from the vest though cos I wore a vest top. Guess I gotta get used to that with summer coming up. I really liked doing the single-unders in a vest, usually single-unders are too easy, and double-unders are too hard, so doing singles in the vest was perfect. My scale wearing a 7kg weighted vest: 6 rounds for time: * 120 single-unders * 30 KB swings 16 kg * 15 burpees RX: 6 rounds for time: 60 double-unders 30 kettlebell swings 15 burpees Men: 1.5-pood kettlebell Women: 1-pood kettlebell Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that. He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase. He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members. First posted Oct. 10, 2018 #redadventure #weightedwodaweek #crossfit #crossfitoutwork #outworker #weightedvest #dynamicshield #burpees #singleunders #skipping #kettlebellswings #UKMQ #muddqueens #mudismymakeup #dork #herowod #firefighter

Weighted WOD A Week

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