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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
Monday, January 30, 2012
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!
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
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, January 25, 2012
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
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, January 19, 2012
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
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
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, January 16, 2012
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
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
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