OK sorry havent been posting in a long time im just better at scribbling it all down in a journal!! But something about blogging and exposing it motivates me so here's yesterday ( got my mojo bacK) MOB Warmup Core Warmup: 2 Rounds 1m Plank Hold 30 sec L Sit Hold MOD: Front Squat 3-3-3-3-3 WOD: 21-15-9 Air Squat KB Swing (53/35) SDHP (75/55) this was the type of WOD that you dont wanna breath in lol all out balls to the wall very quick easy movements some moving lods fast movement so I was needless to say nervous, why because i knew i can put 150% into this one. DONE IN 3:45 TODAY Warmup: 200m Run 10 Pushups 10 Situps 10 Grasshoppers 10 Donkey Kicks 200m Run MOB: Ham’s/Hip Flexor/Low Back MOD: DL 5-5-3-1-1 WOD: 10 to 1 DL (185/135) Dbl Under Burpee Box Jump (24/20) Another fast WOD DONE IN 11:35 I ended with 235lbs, havent been going past that number since i tweaked my back abcouple months ago getting my lil guys out of the crib I work my back allot and always need to be well warmed up but havet been able to get to my usuallPR or even close to it!! frustrating but Oh well!!

ALL MENTAL TODAY and GYMNASTICS

Wednesday April 4th, 2012


Mobility WarmUp:

Feet Mashing

Chest Opener

Forearm/Elbow Mashing

WarmUp:

Junkyard Dog

10-100m Sprints

MOD:

Muscle Up Transition



WOD:

100 Pushups

50 Chin Ups

25m Low Crawl

400m Run

25m Low Crawl

50 Burpees

100 Situps

This took me 25: ??

AND IT BROKE ME, I WAS IN A MENTAL GAME WITH THIS ONE I WOULD DO 5 REPS OF WHATEVER AND TALK TO MYSELF AND ASK WHY I FELT THE WAY I DID, EMOTION WAS HIGH AND LOTS GOING ON THAT I TAKE TO THE LORD BUT EVERY NOW AND THEN IM ALLOWED TO BREAK I DIDNT CARE ABOUT BEATING ANYONE I JUST WANTED TO QUIT.......5 BURPEES FELT LIKE 50, MY HANDS STARTED TO RIP ON THE CHINUPS SO I SAVED MYSELF ON THAT AND I JUST WAS ANGRY LIKE SOME OTHER FORCE, I CALL IT "THE ENEMY" WAS TRYIG TO TELL ME TO STOP CHASING DREAMS AND THAT ILL NEVER BE GOOD BUT ITS DONE AND HEARNG SOME FELLOW MEMBERS TELLING ME ITS OK GOT ME THREW HELPED! SO THANKFUL! i WISH LIFE CAN BE PERFECT SOMETIMES BUT ITS NOT, YOU CAN BE IN A GOOD PLACE BUT GOTTA KEEP FIGHTING,KEEP SEEKING HIM MY LORD.

LIKE I SAID IT WAS ALL MENTAL




ON TO GYMNASTICS

I SAID WHEN I TURNED 30 I WANTED TO START GYMNASTICS AND WHEN BROOKE WAS IN HER FIRST YEAR I FIGURED I WOULD BE THAT MOM THAT LIVES HER DREAM THREW HER CHILDS, AND IT WASNT AVAILABLE 2 YEARS AGO, IM GOING ON 33 AND OUR GYM HIRED AN OLYMPIC TRAINED ( I MEAN TRAINED WITH THE TOP TRAINERS AND OLYPIANS)TRAINER AND SHE IS COMING ONCE A WEEK TO START AND I WENT ON TUESDAY AND I TOHOUGHT I WASNT GONNA GET MUCH OUT OF AN HOUR OF LEARNING THE HEADSTAND AND HANSTAND AND FINDING YOUR BODIES CENTER OF GRAVITY AND WE EVEN WALKED ON OUR HANDS, JUST WITH HER INSTRUCTIONS BOOM I GOT A FEW STEPS WTH MY HANDS!!!!! EXCITED ABOUT IT AND MY LATS AND SHOULDER ARE ON FIREHAVENT HAD THAT OAIN IN A LONG TIME EVEN WITH ALL WE DO!!!!

Oops a little behind

Wow got way behind in post WOD's
So I'll start up Thursday's WOD

21-15-9
Power kb swing
Hang clean 85lbs
Push jerk 85lbs

Done in 9:28

This felt extremely hard, was a tough week of pushing myself
So come Thursday I felt like I put ever Pune of effort and still wasn't satisfied.
Kinda feels like a sign of overtraining when I pick up a weight that's usually easy to moderate for me by felt really hard.
Took Friday and Saturday completely off, forearms and biceps still burning from Thursday so def taking it easy!

Sunday march 11th

Took 3 days off!! family stuff first to take care of, but back at it tomorrow, think Im gonna take it nice and easy and not get so crazy on "killing it" want to focus more on my nutrition, having a hard time getting out of my maintenance phase and into more of a drop some BF ( not in a I want to be skinny way) more for performance but I don't wanna sacrifice muscle while doing so and i usually get weaker and when Im trying to down size, so been thinking to try something because i would like to enter a TN NPC competition in may and have time but not allot so now is the time to try something new and if nothing happens in the next 3 weeks then its back to the nitty gritty 6-7 meals a day meat, veggies and good fats!!!

I will post more in the next couple of weeks maybe even some pictures!!!


Blessing fellow bloggers!

March 7th

WOD:

50 KB Swings

40 Air Squats

30 Situps

20 Pushups

10 Strict Pullups

800m Run

ugh this wod was quick, i got threw eveything so fast and ahead of most and then run just killed me i dont know if its been from the heavy leg lifting or being beat from yesterday, my nutrition hasnt been bad but my legs felt like brick

time was 10:20 something

Tuesday 6th march

Warmup:

Shoulder Mobilty

MOD: Muscle Up Transition

Progression from Low Rings

3-3-3-3-3

WOD: 25m AMRAP

10 Push Press (95/65)

10 Dbl Unders

5 HSPU

400m Run


THIS IS DEF A RUNNERS WORKOUT NOT A FAN GOT 6 rounds nd 25 rep the last run with Nicole was disgusting lol i mean we were both running as hard as we can and it almost sounded like one of us was going to vomit our lungs.

And then i was helping with Bootcamp i usually work it thursdays and sat and today i was free and me and another coach were put on a team thinking the usually push and motivate these gals but no we had to do fight gone bad with them, needless to say im completly destroyed today but always feels good

Monday 5th march

Wrist/Hip/Leg Work/Mobility

MOD:

Front Squat

7S by 3R

Review Full Clean (Squat Clean)

WOD:

Last Man Standing

1 Squat Clean (115/85)

1 Lat Bar Jump (Clear both sides for 1 Rep)

Every min on the min until you can no longer progress. When you can no longer complete both movements within the minute you are done. 1,1. 2,2. 3,3. Etc. Score is for total mins completed.



Got to 8 rounds, almost finished the last 9 min round RX'd

Saturday march 3rd

OPEN WOD 12.2

I got 60 reps and had 6 minutes to work on snatching that 100lbs ALMOST

friday 2nd march

wore 20lbs vest and and climbed the stair mill for 20 min

Wed 29th feb

SO ON TOP OF CHECKING THE WODS THE NIGHT BEFORE, I HAVE TO COACH SOME CLASSES BEFORE I WORKOUT AND ITS THE WORST WHEN I SEE EVERYONE SUFFER AND GET IT OVER WITH BECAUSE I KNOW MY TURN IS UP UGH

this one was tough!




Warmup:

Bergener Warmup

Shoulder Mobility

Junkyard Dog

50 Box Jumps for Time



MOD: Split Jerk

Skill Transfer Drills

15m to Work



WOD: 6 RFT

3 Pullups

6 Push Jerk (135/95)

9 Back Squat (135/95)

TIME rx'd 8:18

monday feb 28th

Dynamic Mix

400m Sprint. Rest 40 seconds.

200m Sprint



Chest/Hip/Leg Mashing and Mobility

MOD: Squat Clean

3-3-3-1-1-1

WOD: Complete 3 Rounds. 1 min Rest between Each Round. Every Good Rep Counts.

1 min Push Press (75/55)

1 min Hang Clean (75/55)

1 min Muscle Up or Progression

1 min Russian Swing (53/35)


got 312 reps was zoed out in this wod so the next morning i woke up with 2 hand sze bruises on my quads

Thursday and friday did not workout, thursday we had open wod 1 and friday after coaching i had to leave been coming down with a bad cold and couching, really got bad at night and the pain in my chest was unbelievable so didnt think id make it to saturday open WOD but i did and it was aweful


7min amrap of BURPEES

got 86 a little dissapointed but ill take it and love the encouragement we all got from so many great peeps.

wed feb 22nd

WarmUp:

Shoulder Mobility

Leg Mashing



MOD: Rope Climb and Handstand Progressions

WOD: 3 RFT

400m Run

15 OHS (95/65)

15 Box Jumps

15 Pullups

for some reason today i decided to where a 20lbs vest and made it in 22: and some change lol its was aweful and i busted my shin on the box jumps but was fun

20th feb

PVC Warmup

10 Hollow Rocks

10 Candlesticks

10 Mat Rolls

10 Roll Ups

10 Good Mornings



MOD: Clean and Jerk

Skill Work

Clean High Pull

WOD: 15 by 2

Clean and Jerk to 2RM

10 K2E and 100m Sprint Row between Each Set

My 2 rep max was 110 i got 115x1 and faied the secondonly got too 1 rounds

BOOT CAMP

SATURDAY I WORKED THE BOOT CAMP AD ITS WAS SO FUN SO SEE ALL THESE GALS PUMPED, SO ME AND SHELLY DECIDED TO DO THE 400M SPRINTS WITH THEM .

IN
BETWEEN THEIR 8 MIN OF NO STOPING SKILL WORK THEY HAD TO SPRINT 400M SO THIS WAS DONE 5 TIMES

FRI FEB 18TH

WarmUp:

500m Row

400m Run

Dynamic Warmup

Wrist/Forearm Work

MOD: Front Squat

3-3-3-1-1-1



WOD:AMRAP 12

6 Front Squat (135/95)

3 Ring Dips

6 Box Jumps (24/20)

3 KB Thruster (53/35)

THIS ALOS BEAT ME DOWN, I DROPPED THE KB WEIGHT TO 18LBS EACH WHICH WAS LIGHT BUT MY SHOULDERS COULDNT BEAR THAT WEIGHT, GOT 7 ROUNDS PLS 9 REPS

Thursday Feb 16th

WarmUp:

500m Row

50m Bear Crawl

50m Spiderman

50m Walking Lunges

Shoulder Mobility

Hip Mobility



MOD: OHS

3-3-1-1-1

WOD:

50 Wallballs (20/16)

40 KB American Swings (53/35)

30 T2B

20 OHS (105/75)

10 Muscle Ups

20 OHS (105/75)

30 Pullups

40 Situps

50 Broad Jumps (1 Mat)


THIS WOD BROKE ME MOSTLY CAUSE OF THE MIND GAME OF FORGETTING THERE WAS 30 PULL UPS AFTER ALL THOSE OHS I LITTERALLY WAS SO ANGRY LOL TOOK ME 22:00MIN

Wed Feb 15th

WarmUp:

500m Row

15 Ring Dips

15 Parrallette L Thrus

15 PVC OHS

15 Pass Thrus

15 Grasshoppers

15 Burpees

15 Air Squats


MOD: Turkish Getup

Work to 1 Rep Max on L/R

WOD: 3 RFT

400m Run

21 DL (105/75)

15 Back Squat (105/75)

9 Push Press (105/75)



THIS WAS GREAT! time was 12:07



February 14, 2012 | Categories: Uncategorized | Leave A Comment »

Monday feb 13th

Dynamic/Mobility Warmup

Partner Drills

MOD: Muscle Up

Progression on Rings

Straight Bar Muscle Up

 

WOD: 20Mins to Work

10 KB Power Swings (53/35)

3 Power Clean

Work to Find 3 Rep Max on Power Clean

 
Got to 130lbs for my 3 rep max, wish we had more time to work on max but I enjoy the 3 rep max overtime it builds that 1

Friday 10th feb

Sat will be Open Gym from 930-1030am. There will be NO Kid/Teen Class on Saturday.

There will be NO Open Gym on Sunday Feb 12th.

Dont forget we have Recovery Yoga tonight @ 6pm!

Come and get your stretch and relaxation on!

WarmUp:

500m Row

15 Rings Dips

15 Pass Thrus

15 Donkey Kicks

15 GrassHoppers


 

MOD: Push Press

3-3-3-1-1-1

WOD:

4 Min AMRAP

10 Right Arm KB Thruster (35/25)

10 Left Arm KB Thruster (35/25)

10 KB SDHP (35/25)

1 MIN REST

3 Min AMRAP

Shoulder Press (85/55)

1 MIN REST

4 Min AMRAP

15 Med Ball Clean (20/16)

5 Pullups

Total reps and rounds together got 38

Thursday feb 8th

WarmUp:

100 Dbl Unders

3 Rounds:

30s Weighted Plank (25/15)

10 Weighted Pushups (25/15)

MOD:

Front Squat

5-5-5-3-3

WOD: 4 RFT

2 Wall Climbs

8 Bear Complex (95/65)

8 DL (95/65)

1- 300m Run

TIME 15:12

*** Bear Complex: Power Clean, Front Squat, Push Press, Back Squat, Push Press

wednesday feb 8th

rmup:

Junkyard Dog

Shuttle Run

Shoulder Mobility/Mashing



MOD: Hand Stand Walk

Work all Progressions….We will be investing a lot of time here today!!!!

WOD: Tabatas: 20s On-10s Off.No rest between Movements. 10s to get to next station.

Row (for calories)

Situps

Wallballs

Dbl Unders

REPS : to come i wrote it in my journal

Im stil procastinatiing to register for the CF open for the games!



i was good till the wall balls, I seriously think im just gonna walk into the gym everyday and just wall do wall balls, i cannot believe how much it suck the air out of my lungs lol

400m Run

20 Pass Thrus

50m Bear Crawl

20 PVC OHS

10 Strict Pullups

10 Burpees

500m Row

MOD: L Sit

Parallette/Rings/Rig/Free/Pass Thru

WOD: 15 Rounds

5 Push Jerk (95/65)

5 Push Ups

Air Squat

On the Min, Every Min you will perform 5 Push Jerk, 5 Push Ups, and as many Air Squats as possible. Total reps on air squat is what counts. WOD is a total of 15 mins.

thought i used 75lbs but it was 65lbs and did 14 rounds kinda bummed but at least i worked on some good cardio

MondayFeb 6th

400m Run

20 Pass Thrus

50m Bear Crawl

20 PVC OHS

10 Strict Pullups

10 Burpees

500m Row

MOD: L Sit

Parallette/Rings/Rig/Free/Pass Thru

WOD: 15 Rounds

5 Push Jerk (95/65)

5 Push Ups

Air Squat

On the Min, Every Min you will perform 5 Push Jerk, 5 Push Ups, and as many Air Squats as possible. Total reps on air squat is what counts. WOD is a total of 15 mins.



total reps of squats: forgot to write those down ill get it tomm if i can remember but was around the 260's

Weekend OFF

Soooooooo I will be coaching soon!! Pretty excited about that and learning more as I go it never gets old!!
I am excited, ever since I started Crossfit almost 4 years ago I feel in lve with it and I have always wanted to coach or train people somehow and never thought i would get to with Crossfit.

Im so excited about that tomorrow im going to start another meal plan, Ive been in maintenance mode for awhile and I want to get lean and mean lol!

So i will post progresss about how i feel and pictures as time goes on.


Taking much needed rest this weekend, was a little under the weather.

friday feb 3rd

WarmUp:

Ham Mash, Flossing with band

Jump Squats

Hi Bar/Low Bar Back Squat

MOD:

Back Squat Complex

10-8-6-6-3

WOD: 10 to 1

Back Squat (95/65)

HSPU

High Pull (95/65)

Time on this was 14:something i didnt to HSPU on box this time did them on wall but half way down, im afraid to hit the floor so working on range of motion and getting stronger for this move

thursday feb 2nd

WarmUp:

Can you say MOBILITY?!?!

Shoulders, Chest, Hips, shoot….lets hit it all!!!

MOD:

Bench Press

5-5-5-5-3

WOD: 7 RFT

10 Burpees

20 KB Swings (53/35)

30 Abmat Situps



My favorite wod seems like it wouldnt kill ya but couldnt seem to be able to breath was trying to catch Nicole, my time was 15:36

wed feb1st

WarmUp:

4 by 400m Run

30 second rest between each 400m

MOD:

Review Movements

Mobility after WOD

WOD: Nasty Girl Sleepover

3 Rounds of Cindy

1/2 of Karen (20/16)

Fran (95/65)

2 Rounds of Nancy (95/65)

***** ***** ***** ***** *****

1 Round of Cindy is 5 Pullups, 1o Pushups, 15 Squats

Karen is 150 Wallballs…we are doing 1/2 Karen 75 Wallballs

Fran is 21-15-9 Thruster/Pullups

Nancy is 400m Run, 15 OHS


oh my goodness 26:36 was horrible lol

LATEST

Monday Jan 30th, 2012

Warmup:

400m Run

250m Row

15 Dbl Unders

15 Pullups

Hip Mobility

Shoulder Mobility

MOD: 10M Skill Work


DEF FEELING STRONGER WITH MAINTENANCE EATING FOR ME BUT IM READY TO GET A LITTLE LIGHTER ON MY FEET ONLY PROBABLY WITH THAT FOR ME I GET WEAK WHEN I CUT OUT FOOD SO DEBATING BUT EITHER WAY TOMORROW IS PREP DAY FOR FOOD SO WELL SEE HOW THIS GOES!!

Head Stand/Hand Stand/1 Arm Hand Stand

HSPU/Kip HSPU

Hand Stand Walk

WOD: “DT”

5 RFT

12 DL (155/105)

9 Hang Power Clean (155/105)

6 Push Jerk (155/105)


I used 105 for the first round and dropped to 95lbs for the rest it wouls have been long with 105lbs

time 8:46

Saturday WOD

Missed friday forgot there was no evening class so planned my day around that!

We did a hopper so pick your WOD out of a hat


21 thrusters
15 rope climbs
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs

womens weight was 85lbs i did 75lb ( could have done more for future)
but with the rope climbs it really tore up my forarms they are still swollen


I only did 5 rope climbs to the top and the rest were half way mark got more out of that than modifiying!

THursday Jan 26

WarmUp: Round Robin

1 Rd-3 Min Station

Row, Situps, Grasshoppers, Ring Dip Holds, LSit Parallette Holds, Shoulder Mobility

MOD:

Front Squat

5-5-5-3-3



WOD: Tabata’s: 8 Rds: 20 On-10 Off

Hang Clean (95/65)

Broad Jumps (1 Mat)

KB SDHP (50/35)



Forgot my numbers i think it was214 reps

wednesday 25th jan

Was a nice break while visiting Jesse in NC did some track workouts and running the bleachers, kinda miss Fort Bragg for all the awesome tracks they have, i need the break ive been craving it feels like ive been pushing so hard for so long that once and awhile it does me good,

TODAYS WOD I ROWED cause y toe actually hurts allot lately since dropping the dumbell on it so might get that checked out this week, the Double unders didn't help but it feel like its going away, i thought rowing would give me a break but it smokes your quads if your pulling for speed so needless to say this was very bit aweful TIME was 15: forgot the sec was 20 something

Dynamic Warmup

MOD: DBL UNDER SKILL WORK

Power Jumps

360′s

Speed Work

WOD:

800m Run

21 DL (135/95)

21 Box Jumps (24/20)

400m Run

15 DL (135/95)

15 Box Jumps (24/20)

400m Run

9 DL (135/95)

9 Box Jumps (135/95)

800m Run

thursday jan

mobility for warm up

went early and did my own thing


WOD

2 rounds of CIndy ( so 5 pull ups 10 push up 15 squts x2)

then 10,9,8,7,6,5,4,3,2,1 of

Hang power snatch 65lbs
basck squat 65lbs
double unders

end with 2 more rounds of cindy


LOVED THIS WOD, still smoked me on cardio but getting better with th epush threw it attitude cause there is an end to it

TIME :13:23 rx OH we also worked on BS and got up to 185 which is not good since i maxed at 205 2 weeks ago wasnt warmed up and i think this week our bottays and my quads are smoked so not too upset but still gets me a little! OH well

wednesdat 18th jan

warm up was 2 min each station

squats
sit ups
row
kb high pull
parallette jumps



WOD

5 min box jumps 93
4 min oh lunges with 25lbs plate 82
3min pull ups 28
2 min dl 135lbs 30
1 min kbs 35lbs 30 reps

total reps of 263

Monday 16th jan

Warm up:


Lots of core work

WOD: HELEN

3 rds for time

400m run
21 kb swing
12 pull ups

It's one of the WOds I hate the most because of the running
I prefer Fran over this because running makes my legs wanna vomit , yeah don't make sense
But that's exactly how it makes me feel!


Time : 11:04 rx

Sat 14th jan OPEN GYM

3 rounds for time

500m row
20 pull ups
20 sit ups
10 power cleans at 115lbs ( second round dropped to 105lbs or else couldn't have gone faster)

Time: 24:00

Been achy in my shoulder with no surgery so icing that an lots of mobility!

Friday 13th jan

WarmUp:

Quick Dynamic Mix

3 Min Plank Hold

3 Min Wall Squat Hold

If you fall out of the 3 min Holds you have an immediate 10 Burpees then you get right back in Hold position.

MOD: Dabble at Each of these for 5 Mins Each

Rope Climb

Butterfly Pullup

Handstand Walk

WOD: Tabatas: Lowest Rep from Each Movement Count: 8 Rounds, 20 seconds ON, 10 seconds OFF, 2 Mins to Rest between Each Movement

Good Mornings (95/65)

Goblet Squat (50/35)

Pullups

Behind the Neck Thruster (95/65)


I got 22reps that counted as rx

Thursday 12th jan

Thursday Jan 12th, 2011
Burgener Warmup

25 Pass Thrus

500m Row

400m Backwards Run

100 Dbl Unders

50 Resurrections

(Break up as Needed)

MOD:

Split Jerk

7 by 2

WOD: 3 RFT

6 Turkish Getup (50/35)

9 Split Jerk (105/75)

12 Front Squat (105/75)

 
Time was 8:36 this TG up are sneaky

Wednesday Jan 11th

armUp:

10 Skin the Cat

10 HSPU

10 T2B

10 Paralette Pass Thrus

10 Up Downs

10 Grasshoppers

50m Bear Crawl

MOD: Muscle Up Progression

Skill Work: 3 by 10

False Grip Ring Row to Pull Through

High Ring False Grip Pull Up

Low Ring Push Up to Turn Out

WOD: 10 to 1

Deadlift (185/135)

CTB Pushup




TIME WAS 3:48 sec
as rx

tuesday 10 jan

took some much needed rest, shoulder has been acting up a little, now its my good shoulder that dont feel right, shoulder that had surgery is feeling 150% MOBILITY MOBILITY has really been working wonders

monday 9th jan

mUp: Alt Stations: 3 Mins @ Each

Row

Situps

JR

Foam Roll/Med Ball Ext

MOD: Review Progression/Execution

Clean and Jerk

Back Squat

Snatch

WOD: No Clock:Work Up to 1RM (Alloted 12m/Movement): Finish Each Max with a follow up 400m Run

1RM Clean and Jerk-400m Run

1RM Back Squat-400m Run

1RM Snatch-400m Run

110/205/85

Sunday 8th of Jan

WOD: 5 RFT
15 Deadlifts (135/95)
12 Power Cleans (135/95)
9 Front Squats (135/95)
6 Jerks (135/95)
3 Wall Climbs
100m Sprint


did this on open gym with some of the gals, GOOD TIMES, was a smoker 25:36 as rx

Friday 6th Jan

WarmUp:

400m Run

5 Muscle Ups

250m Row

10 T2B

400m Run

10 K2E

250m Row





Not nearly as impressive as Karyn’s Manna ….but its close!!!

MOD:

HandStand Walk

HSPU

WOD: “21″

SDHP (75/55)

Ball Slam (20/16)

*** 20 +1, 19+2, 18+3…..1+20

done in 19:32

thursday 5th of jan

WarmUp:

400m Run

1 Rope Climb

3 Shoulder Atlas Stone (145/95)

Run 25m with Stone

3 Shoulder Atlas Stone (145/95)

Run 25m with Stone

1 Rope Climb

400m Run



MOD: Bench Press

5-5-5-5-5

WOD: 3 RFT

21 Hand Release Pushups

15 Med Ball Cleans (20/16)

9 Hang Clean (105/75)


WENT TO THE NIGHT CLASS AND TIME WAS 6:06

wed jan 4th

WarmUp:

100 AbMat Situps

100 Dbl Unders

100m Row

Hip/Shoulder Mobility



MOD: OHS

3-3-3-3-3

WOD: Max Reps

3m OHS (95/65)

1m CTB Pullups

3m OHS (95/65)

1m Chin Ups

3m OHS (95/65)

1m Kip Pullups

got to 95 on my last times 3 ohs i know i could have done 105 x3 on a better day but shoulders have been so smoked lately

total reps was 107

Tuesday jan 3rd

WarmUp:

Dynamic Mix/Shoulder Mobility

MOD:

Ring Work:

Muscle Up Progression

Kip to Maltese

Floor Work:

Manna Progression



WOD: 3 Rds-5 Movements-5 Mins=17Min WOD

You will rotate through each Movement every Minute. There will be NO REST from Movement to Movement. You will get a 1 Minute Rest at the end of each Round. Score is for Max Reps. An unbroken plank counts as 25 Reps, a broken plank is 0 Reps.

Weighted Plank (25/15)

Weighted Burpee (25/15)

Weighted Box Jump M:(24/25) W: (20/15)

Weighted Air Squat (25/15)

KB Swing (50/35)

This was an awesome WOD def all cardio with the moves i love we used a 15lbs plate

my total was 333 might have been more got a little confused but def pushed hard here and uped my numbers on the kb was able to get over 30reps on each round and just set a number in mind

Monday 2nd jan

Warmup:

200m Run

25 Dbl Unders

10 T2B

25 Pass Thrus

50m Bear Crawl

10 Skin the Cat



MOD: Bear Complex-Strength Work

10minutes-1 Rep on the Min-Add weight each Min

Power Clean to Front Squat to Push Press to Back Squat to Push Press

WOD: 15m AMRAP

3 Bear Complex (135/95)

6 Pullups

9 Deadlift (135/95)

12 Lateral Bar Jumps

*** Finish off with Lateral Mobilty, Hip/Ankle Mobility, Shoulder Release and a 250m Row.


GOT 6 ROUNDS RX ( freaking brutal that was)

GOT TO WORKOUT WITH JESS OLIVAREZ love it!!