By Brittany Lauren, FOOTBALLPHDS’ personal trainer, photo by Edwin “EJ” Jiminez, 10:00 a.m. | The heat wave is FINALLY over! It was so hot in LA the only way I could stay cool was laying by the pool in my bikini. Good thing I got into fierce swimsuit shape with the last WOD (work out of the day) I posted. Here is a new WOD from my friends at CrossFit Socal. This workout will help you develop both the shoulders and the triceps in addition to really blasting the cardio.
10 KB swings, 2 pood
10 Box jumps, 24 inch
10 Ring dips
Make sure you write down your results
A couple housekeeping items:
- AMRAP means as many rounds as possible. So AMRAP 15 means complete as many rounds of 10 KB (kettle bell) swings, 10 box jumps, and 10 ring dips as you can in 15 minutes.
- 1 pood = 36lb, therefore a 2 pood KB is 72lb. If you can’t do the Rx weight for the WOD then scale it down to something you can handle but is still challenging.
- Stretch before AND after you WOD. Muscle tightness and lack of mobility always leads to injuries.
- Stay hydrated, especially in this heat. Tough guys finish, they don’t faint.
If you’re not sure about proper form for the WOD, here is a demo posted on the CrossFitHQ YouTube channel:
Brittany Lauren is the FOOTBALLPHDS' personal trainer. When she is not whipping the PHDs into shape you will probably find her at the pool or in the gym. She's as sweet as she is tough. You can reach her at the FOOTBALLPHDS’ general mailbox, email@example.com
Edwin “EJ” Jimenez is one of the FOOTBALLPHDS' two staff photographers. He can be found roaming Los Angeles to bring both the city and football to life via his photography. You can contact him firstname.lastname@example.org.