Jan ☕🎼🎹☁️🏋️♂️<p><a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>WorkoutOfTheDay</span></a> </p><p>"Swinging for the Fences"<br>For Time</p><p>21-15-9 reps<br>* Box Jumps (20/24)<br>* Dumbbell Thrusters (15/22,5)<br>* American Kettlebell Swings </p><p>Did Box Jumps 20", Dumbbell Thrusters with 9kg and American Kettlebell Swings with 16kg. Finished in 7'32" :)</p><p>Then a 10' <a href="https://fedi.kcore.org/tags/EMOM" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>EMOM</span></a> just to finish it off:<br>* 24 meter farmer carry<br>* maximum toes to bar</p><p>The farmer carry was done with 20kg each, and the toes to bar was hanging leg raises. With that farmer carry my grip was fucked completely!</p><p>Then, just for fun, I took part in a second WOD, focused on core work!</p><p>3 supersets<br>* 30" Wall Sit (2-3rd time with 5kg plate)<br>* 30" Hollow Hold<br>* 30" Plank Hold<br>* 1' rest</p><p>3 rounds, in teams of 2<br>* 30" Leg Throws each<br>* 30" Core wheelbarrow each<br>* 30" passing medball throws (12lbs medball)</p><p>4 rounds<br>* 1' Russian Bear Sit-Ups<br>* 30" rest<br>* 1' Rower Pikes<br>* 30" rest<br>* 1' Mountain Climbers or Stair Climbers<br>* 90" rest</p><p>I'm officially ded. And probably crazy.</p><p><a href="https://fedi.kcore.org/tags/wod" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>wod</span></a> <a href="https://fedi.kcore.org/tags/crossfit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>crossfit</span></a> <a href="https://fedi.kcore.org/tags/core" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>core</span></a> <a href="https://fedi.kcore.org/tags/endgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>endgame</span></a> <a href="https://fedi.kcore.org/tags/crossfitEndgame" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>crossfitEndgame</span></a> <a href="https://fedi.kcore.org/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>fitness</span></a> <a href="https://fedi.kcore.org/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#<span>gym</span></a></p>