Jodie's WOD blog

Fit and Fabulous over Forty!!!

Saturday 12.22.12 — December 19, 2012

Saturday 12.22.12

5 rounds

sled push 50 yards@225/155

rest :30

15 burpees(fast)

run 200

1 rope climb

rest 2 min

24:35….this wod SUCKED, but I went pretty damn fast.  Yoga after….then home to take a nap!

Advertisements
Friday 12.21.12 —

Friday 12.21.12

1. Amrap 12

5 power cleans@135/95

10 toes to bar

15 box jumps@24/20

rest at least 10 min after WOD

2. Choose one

A. double unders=10 sets of 10-30 unbroken dbl-unders

B. Pistols=5 sets of 6-12

C. ring dips=2-10 on the min for 10 min

1. 6 plus 5 cleans plus 9 toes 2 bar….pretty pathetic.  I’m sure this was a direct result of all the hspu yesterday.  sucks balls!

2. pistols 6 total for 5 rounds.  didn’t feel super good on my left hamstring.  😦  Bad day overall.

 

Thursday 12.20.12 —

Thursday 12.20.12

1. Back Squat

1×1 heavy@80-95%

2×2 heavy@80-95%

2. Weighted Good mornings

3 sets of 5

last set should be as heavy as you can go with good form

3. Choose one

on the min for 20 min

A. odd  min 2-5 hspu(you may use deficit)

even min run 200 or row 250

B. odd min 6 push press(you choose the weight)

even min run 200 or row 250

Back Squats didn’t go so well.  Started tail winking at 185 so stayed there and took vid to help correct.  Chiro crushed erectors day before so that could be partially  why this sucked!

Row/HSPU was amazing on the new gymnastic mat.  5 HSPU unbroken every round but 9.  Last set pushed out 10.  really happy with this.

Tuesday 12.18.12 —

Tuesday 12.18.12

1. Snatch

3 position@<80%

3×3

Hip, Knee, floor

If you need to drop the bar in between snatches do so

This is a total of 27 snatches

2. “seeing double”

3 rounds

15 kbs@70/53

10 push-ups

Then:

once completed do 30 wall balls

3 rounds

15 kbs@53/35

10 push-ups

then:

once completed do 30 wall balls

3 position snatch – Started with 65 for first two rounds.  Went up to 75.  filmed and analyzed it.  looking better.  just need to get more confidence with the higher weights.

wod: 10:36

 

Monday 12.17.12 —

Monday 12.17.12

1. Jerk

5 sets of 1@85-95%of your 1 rm clean and jerk

2. Front squat

1×1 heavy@80-95%

5 RM

3. Choose one

on the min each min for 10 min

A. C2B pull-ups=5-8 reps

B. pull-ups=5-10 reps

C. Weighted pull-ups 1-5 reps

D. Muscle-ups=1-5

Started out with muscle ups.  Did 1 on the minute for 10 min.  Ripped palm on number 8, ran out to tape.  So actually ended up taking 11 minutes total.

Started jerking but hammie hurt with 105 so switched to push press.  5×1 at 135.  Then did 135 FS and bailed b/c hamstring hurt.

Saturday 12.14.12 —
Friday 12.13.12 —
12.11.12 —
Tuesday 12.10.12 —

Tuesday 12.10.12

A. 3 rounds

10 hspu

run 200 meters

B. 2 rounds

30 kbs@70/53

30 push-ups

row 300 meters

C. 1 round

50 wall balls

rest between WOD A and B(the time it took to complete WOD A). Rest between WOD B and C(the time it took to complete WOD B. For the wall balls do as many as possible unbroken. If the ball hits the floor do not let it rest for more than 3 seconds.

Monday 12.9.12 —

Monday 12.9.12

1. Snatch

@85 do 1 rep every :30 sec for 5 min

if this is easy, add weight or decrease the weight if it’s too heavy. Do not go above 90% of your 1 rm

2. Back Squat

1@80-95%1rm

2 sets of 2@80-90%1rm

3. Pendlay row

establish your heaviest 5 for the day