That Awesome Moment When…..
Your legs are giving out trying to sprint 800m after rowing and double unders, and my boyfriend holds my hand and runs with me encouraging me the whole way. :)
Friday 120413 WOD!
Round 1:
• 10 Burpees
• 20 Push Ups
• 30 Pull Ups (Red Band)
• 40 Dips
• 50 Air Squats
Round 2:
• 10 Burpees
• 20 Toes to Bar
• 30 AbMat Sit Ups
• 40 Lateral Box Jumps
• 50 Double Unders
Took me a little more than 25 minutes but I managed to finish!
Wednesday 120411 WOD.
• 1000m Row
• 30 Burpees
• 30 Trusters @ 35#
• 20 Toes to Bar
• 20 Box Jumps @ 20”
• 100m Walking Lunges
WOD 120410
4 rounds:
• 200m Sprint
• 20 Tire Burpees
Monday 120409 WOD.
4 rounds @ 55#:
5 reps of each:
• Power Clean
• Front Squat
• Press
• Back Squat
• Power Press
• Reverse Lunges (5 on each side)
• Bentover Row
• Deadlift
(NO putting down the bar during the lifting only after to rest after each round. Or if you put the bar down its a 10 sec penalty on your time.)
Time:12:25 with no penalty
This Weeks WODs!!!
Monday: 10 rounds of Hand Rippers!
• Pull Ups (Red Band)
• Dips
• Squats
Tuesday: 12min AMRAP
•100 Single Unders
• 25 Double Unders
• 6 Hang Cleans @ 75#
2 rounds
Afternoon:
85# Power Cleans work on Form
Wednesday:
Super 6
6 of each and add all previous:
6 Curls
6 Reverse Grip Curls
6 Push Press
6 High Pulls
6 Bentover Rows
6 Wrist Curls
• 500m Row
• 75 Wall Ball Shots @ 14#
Thursday:
“21-15-9-6-3”
• Deadlifts @ 95#
• Box Jumps @ 20”
Overdid it a bit. Thought it was 21-18-15-12…..”
Oops :)
Friday:
Team WOD:
M1: 50 AbMat Sit Up/ Wall Ball Shots @ 10#
M2: 25# Overhead Plate Hold
Thursday 120329 WOD!
Tabata: 8 rounds for each movement: 20sec Work, 10sec Rest
• Rowing
• Burpees
• Double Unders
Wednesday WOD 120328
20min Amrap:
• 10 Sumo Deadlift High Pulls @ 65#
• 10 Overhead Squats @ 65#
• 15 Hand Release Push Ups
• 20 Double Unders
Total: 3 rounds
Friday 120323
20min AMRAP:
• 12 Push Ups
• 50m Burpee/Broad Jump
• 24 Abmat Sit Ups
• 50m Burpee/Broad Jump
4 rounds + 9 Push Ups
Monday 120319 WOD!
15min AMRAP:
• 10 Back Squats @ 75#
• 5 KB Clean & Press each arm @ 26#
Total: 6 rnds + 10 Back Squats
I need to start Running in the mornings again.
Wednesday 120314 WOD!
“Jackie”
• 1000m Row
• 50 Thrusters @ 45#
• 30 Pull Ups ( Blue Band)
Time 11:58
Tuesday 120313 WOD!
4 rounds:
• 2min Jumprope with Double Unders every 5
• 100m Farmers Carry @ 30# Dumbells
• 1min Rest
Monday 120312 WOD!
•100 Air Squats
•10 Burpees
• 75 Air Squats
• 15 Burpees
• 50 Air Squats
• 20 Burpees
• 25 Air Squats
• 25 Burpees
Time: 16:00
Thursday & Friday WOD
120308:
• 1500m Row
• Max Wall Ball Shots in time left.
10min Time limit. Total: 30 Wall Balls @ 16#
120309:
• 15 Box Jumps 20”
• 12 Push Press @ 75#
• 9 Toes to Bar
Total: 4 rounds + 15 Box Jumps + 12 Push Press
Score : 171 reps
