warm up:

1mile run

30 donkey kicks

20 jump squats

10wallballs

30 reverse crunch

20sit ups

10 superman

WOD

3rft

10hspu ( i can almost do these i drop down to almost 2 abmats def see the progression getting better)

20 oh walking lunges (used 45lbs bar)

400m farmers walk with 35lbs kbs in each hand (was brutal)

AM: did 1mile run, 20min sprints with rest and some shuffle running, and ended with 1 mile (umm those miles are taking me 9-10min )

DId this WOD again, i never posted my time before but i remember it was 26 in i think and did this with Jen, and when she told me her cousin did it in 16:47 well i knew i wasnt working hard enough before, no breaks no water, thanks to jen for encouraging me. its one of those workouts that the moves are enjoyable but you know its gonna suck, but i love kb

KBS- ab mat ( 1 kb -20 ab mat and so on) ( MY TIME WAS 16: something)

1-20

2-19

3-18

4-17

5-16

6-15

7-14

8-13

9-12

10-11

11-10

12-9

13-8

14-7

15-6

16-5

17-4

18-3

19-2

20-1

REST TODAY!

AHHHHH FEELS GOOD

TOok the kids swimming !

!mile warmup

5min sprints 30sec on /30sec off

Shuffle run alternating sides for 5 min

same thing but uphil 5min

walking lunges 1 min

repeat same thing till i got down to 1 min on shuffle runs, then ran for a bit.

that was it for today, i had a mini splurge last night, baked chips but not too many and homeade coconut icecream, had way too much, felt like crap all day and gave me the worse gas lol.

Looking forward to some active rest tomorrow!!

Warm up

Shuffle run uphill then back down and alternating sides every 10 steps

then at bottom of hill do 10 jumping squats

x3

25 candle sticks

then lots of good stretches with pvc

WOD

FOGHT GONE BAD

total:236 as rx

warm up

1mile run

"field fun"

uphill tire toss

sprint downhill

uphill burpee broad jumps

down hill plate carry OH (#25)

uphill tire toss

WOD

15 min AMRAP

6kb snatch (#18)

12 sit ups

3SP (55)

the sp was suppose to be 75 i think i couls have done 75 with way less rounds probably half the amont

and Kb i could have used #20 which was the RX

glad i did do the 75 SP because of shoulder, not hurting just dont want to hurt it.

WOD: 2+2=2Failure: Max Effort: BackSquat 3-3-2-2-1-1-1. Then: 50%Max BS: 2 BackSquat+ 2 Pullups....Add 2 Reps Each Round Until Failure or Until the Clock hits 20Mins.

WEll today is the first day since shoulder surgery that i was able to kip, I did 2 in a row a couple of time and if you look at the workout well i only got to 5 kips and my hands already were bubbling up, i was excited but i still need to build that back stregnht with a band im not crazy about kips so until i can dead hang more than a few then ill start adding them but I got to 12 BS and continued with pushups for pu's after round 5.

Used 95lbs

this is all i was able to do today got to go to jens garage and i had one really fussy baby with me!