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