Tuesaday Dec 6th and Wednesday Dec 7th

Dynamic Warm Up

Shoulder Mobility

3 Mins Max Dbl Unders

3 Mins Max KB Swings

3 Mins Max Situps

400m All out Run



WOD: Work to Failure or 20m Cap

1 Push Press (95/65)

1 Pullup

1,1. 2,2. 3,3. 4,4……Score is for completed reps.



got 13 rounds ( this was not as easy as it looked but was fun)





Tuesday i had to miss the morning WOD but got my extra workout in with Nicole and laine and Deana ( this is 3 xtra workouts a week for preperations for tri fit in spring not sure if ill do it but ill def do a competiton around that time)

CLEAN AND JERK

WarmUp:

1 Mile Run or 1 Mile Row: Athlete’s Choice

50 Dbl Unders

50 AbMat Situps

MOD:

Clean and Jerk (w/PVC)

Progression/Execution



WOD: “Grace”

30 Clean and Jerk (135/95)

Spend Remaining time of Class on Clean and Jerk. Starting where you left off on “Grace” weight and working up to 1 Rep Max.


my grace time was 4:00 min as RX

my max rep on c&j was 115 lbs i was able to clean 120 but not jerk it
>

Monday 21Nov

Mobility

Dynamic Warmup

Skill:

Monkey Swings, Skin the Cat,

and Wall Climbs



WOD: Dbl Under Poker w/Skill Twist

Bet as many consecequtive Reps on Dbl Unders as you can get, when you hit reps pick any Skill for 10 Reps. Then bet Dbl Unders again until you reach 200 total reps on Dbl Unders. If you bet more reps than you can consecqutively string together you forfeit all those reps and start over after your 10 reps on Skill work.




This one was tricky, i got to 123 DU and worked on allot of skill cause i kept betting high numbers and would miss it by one or 2 DU and loose all those to count towards my 200DU


another wod after

top secret

THursday nov 17th

p:

2500m Partner Row

Core Circuit

MOD:

Parallette Work

Rope Climb



WOD: 3 RFT

9 KB Clean n Press (50/35)

12 Lateral Bar Burpees

9 Behind the Neck Push Press (95/65)

400m Run

my time was 13:33 those runs just slow me down i wish i can learn to love them cause i dont put the effort they scare me more than weights

THURSDAY NOV 10

WEDNESDAY NOV 16

:

400m Run

15 Pullups

250m Row

Hip Mobility

MOD:

Deadlift

3-3-1-1-1 to Max Effort





WOD: AMRAP 15

15 Dbl Unders

10 BW DL

5 Box Jumps (24/20)
DIDNT HAVE TIME TO GET PAST 245 lbs

got 8 rounds at 155

MONDAY NOV 14

Murph”

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

THis WAS AS A TEAM, DONE WITH LAINE. the run had to be done together and at same pce and the rest was breakit up btw each other, im no runner so i def slowed laine down but sh stuck by me side!




NOV 11th

Terry”

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

Clean (135/95)

400m wighted run

THIS HERO WOD BROKE ME DOWN, I DIDNT DO WIEGHTED BT RAN ON TREADNILL AT GYM ON BASE AND THE 95LBS CLEANS WERE SMOKERS 47min


NOV 10th

Warmup:

Shoulder Mobility

Dynamic Hip Opener

Junkyard Dog

MOD: Choose 1 Skill: 15mins

Wall Facing HSPU

Hand Stand Walk

Skin the Cat

WOD: 20m Cap: Rounds and Wgt on Bar at End is what Counts

3 OHS- Work up Wgt as you increase Rounds

6 Lateral Bar Jumps

3 Pullups

GOT 11 ROUNDS AND FINISHED WITH 100lbs OHS

Tri fitness!!

YIKES!

Ive been thinking about this allot lately and I think im gonna go for it!

It's in May and today my Trainer announced that they will put together a team to compete.

Im scared and sooo excited, i know i need to drop some BF just to get lighter on my feet and not sure how but gonna tackle my weakness, RUNNING! nig gulp because I am not fast and im gonna need some speed for this challenge.


Here's some info on it!!

http://trifitnesschallenge.com/home/index.php/news/scores/womens-tri-fitness/about/

WEDNESDAY

WarmUp: 3 Rds. 5- 1 min Stations.

Row, Mtn Climb, Ring Rows, Ladder Sprints, Parallette Jumps

WOD '21'

so the 21 wod goes

1 kb swing 35lbs
20 wall ball 16lbs

then

2,19
3,18
4,17
5,18

and so on .... this was aweful

done in 33:04