Friday Oct 28th, 2011
Dynamic Warmup
Shoulder Mobility w/PVC
OHS Review-Tech Check on PVC
WOD: Nasty Girls Mixer
3 Rounds of Cindy
2 Rounds of Nancy
9-6-3 of Diane
3 Rounds of Cindy
Cindy: 5 Pullups, 10 Pushups, 15 Squats
Nancy: 400m Run, 15 OHS (95/65)
Diane: (9-6-3) Deadlift (225/175), Handstand Pushups
TIME : 17:33
Friday, October 28, 2011
Thursday, October 27, 2011
TODAYS WOD
ok the posts have not been posting all in drafts, cant figure out why but now that I have my MAC up and running I shouldnt have any problems!
WarmUp:
15 Strokes on Rower (Max Calories Burnt)
15 Ring Dips
15 CTB Pullups
15 Second Dead Hang
15 K2E
15 Strokes on Rower (Max Calories Burnt)
SKILL:
Muscle Up Progression
WOD: AMRAP 20
5 Bear Complex (95/65)
4 Lateral Bar Jumps (Total of 8 Reps)
3 Elevated Pushups
2 Wall Climb
1 Muscle up ( i did progression from the floor on this)
DID 9 rounds
WarmUp:
15 Strokes on Rower (Max Calories Burnt)
15 Ring Dips
15 CTB Pullups
15 Second Dead Hang
15 K2E
15 Strokes on Rower (Max Calories Burnt)
SKILL:
Muscle Up Progression
WOD: AMRAP 20
5 Bear Complex (95/65)
4 Lateral Bar Jumps (Total of 8 Reps)
3 Elevated Pushups
2 Wall Climb
1 Muscle up ( i did progression from the floor on this)
DID 9 rounds
Saturday, October 8, 2011
Pictures
This is me at 154.5lbs didnt do BF cause i dont think my scale is accurate but i will in 30days going the paleo way but first 30 days strict!!
Friday, October 7, 2011
Thursdays WOD
Today
I worked out on my own since the hubby was off work
8x400m sprints
a mix of sit ups and pull ups at the track and double unders in between
YESTERDAY
400m Run, 10 CTF Pushups, 1 Rope Climb or 50m Tire Pull
300m Run, 5 Ring Dips, 1 Rope Climb or 50m Tire Pull
200m Run, 10 Hollow Rocks, 1 Rope Climb or 50m Tire Pull
100m Run, 5 Candle Sticks, 1 Rope Climb or 50m Tire Pull
MOD: Push Jerk: Technique/Progression
PVC-15-25-35-45-65-95#
Warm up to Rx’d Wgt
WOD: 10 to 1: 10 Reps each Movement, 9, 8, 7…..1 of Each.
Push Jerk (105/75)
Slam Balls (20/16)
Sumo DL (105/75)
TIME : 6:55 that was crazy!
I worked out on my own since the hubby was off work
8x400m sprints
a mix of sit ups and pull ups at the track and double unders in between
YESTERDAY
400m Run, 10 CTF Pushups, 1 Rope Climb or 50m Tire Pull
300m Run, 5 Ring Dips, 1 Rope Climb or 50m Tire Pull
200m Run, 10 Hollow Rocks, 1 Rope Climb or 50m Tire Pull
100m Run, 5 Candle Sticks, 1 Rope Climb or 50m Tire Pull
MOD: Push Jerk: Technique/Progression
PVC-15-25-35-45-65-95#
Warm up to Rx’d Wgt
WOD: 10 to 1: 10 Reps each Movement, 9, 8, 7…..1 of Each.
Push Jerk (105/75)
Slam Balls (20/16)
Sumo DL (105/75)
TIME : 6:55 that was crazy!
Wednesday, October 5, 2011
TODAYS WOD
OK I LOST ALL MY LAST POST SOMEHOW, FOR SOME REASON WHEN I USE MY HUBBY'S COMPUTER THEY WERENT BEING POSTED, AND ITS WORKING ON MY MAC
Little pain in the shoulder lately so used a band for the chest to bars,( or else i would have only gotten to probably 4 or 5 min
Dynamic Warmup/Mobility Drills less than 6 mins
WarmUp: Every Min on the Min, Reps must be completed within each Min.
1 CTB Pullup, 1 HSPU=Min 1
2 CTB Pullup, 2 HSPU=Min 2
3, 4, 5, 6, etc Until 12 mins or Failure.
MOD: Atlas Stoning. Technique.
WOD:
50 Dbl Unders
35 KB Swings
100m Farmers Walk (50/35)
50 Dbl Unders
35 Wallballs (20/16)
100m Farmers Walk (50/35)
50 Dbl Unders
35 Box Jumps
100m Farmers Walk (50/35)
50 Dbl Unders
35 Situps
100m Farmers Walk (50/35)
50 Dbl Unders
35 Air Squats
TIME WAS 20: and like 10 sec i think ( left notes in car)
GOnna post a before pic tomorrow morning, I decided to go back to my Paleo ways so i will start it with a 30 day strict pealo challenge, its whats worked for me i love meat and lots of it!
Little pain in the shoulder lately so used a band for the chest to bars,( or else i would have only gotten to probably 4 or 5 min
Dynamic Warmup/Mobility Drills less than 6 mins
WarmUp: Every Min on the Min, Reps must be completed within each Min.
1 CTB Pullup, 1 HSPU=Min 1
2 CTB Pullup, 2 HSPU=Min 2
3, 4, 5, 6, etc Until 12 mins or Failure.
MOD: Atlas Stoning. Technique.
WOD:
50 Dbl Unders
35 KB Swings
100m Farmers Walk (50/35)
50 Dbl Unders
35 Wallballs (20/16)
100m Farmers Walk (50/35)
50 Dbl Unders
35 Box Jumps
100m Farmers Walk (50/35)
50 Dbl Unders
35 Situps
100m Farmers Walk (50/35)
50 Dbl Unders
35 Air Squats
TIME WAS 20: and like 10 sec i think ( left notes in car)
GOnna post a before pic tomorrow morning, I decided to go back to my Paleo ways so i will start it with a 30 day strict pealo challenge, its whats worked for me i love meat and lots of it!
Subscribe to:
Posts (Atom)