Warm up

16oom row with team (sprint) so each person rows 100m till we reach 1600

1600m rin sprint with team ( each runs 100m)

then lots of stretching

Mobility:

3-3-3-2-2-1-or till max

i got to 80 ( almost got 85lbs but im happy with my upper strenght )

WOD: tabata thursday

1 round: tabata box jumps

2nd round: 65thrusters ( i did 55lbs)

3rr round: Double unders ( i still cant do these so i just did singles the whole time)

sometimes the warm ups sucks but def make the WOD seem more possible.

Today with jen

10-9-8-7-6-5-4-3-2-1 of:

55lbs FS

lateral burpees

hanging knee ups on rings

THE ACTUALL WOD WAS:

10-9-8-7-6-5-4-3-2-1

FS starting at 65lbs and adding 5lbs each round

lateral burpees

hanging L ins on rings (hang on rings in L sit and bring knees to chest for one rep and so on without droping)

Was a good workout even modified for what we had!

Thats it today Im woooooped!

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