Jodie's WOD blog

Fit and Fabulous over Forty!!!

Friday 5.31.13 — May 31, 2013

Friday 5.31.13

1. Hang clean

5 sets of 2/rest 1 min

Go by feel

2. segmented clean pull + clean pull

1st pull + 2 clean pulls x 5/rest 1 min

Go by feel

The first pull stops just below the knee. The clean pull ends with the fully extended hip and shrug.

3. Front Squat

3 x 3/rest 2 min

Go by feel 

4. push jerks (if there’s time)

3 x 3/rest 2 min

Go by feel

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Wednesday 5.29.13 — May 29, 2013

Wednesday 5.29.13

bar mu pic

Sportin’ the new WOD Gear Pink Capri Pants! 

1. 5-4-3-2-1

power snatch@95

bar muscle-ups

No mu were happening linked so singled all of them.  11:something.

+

rest 15 min

ran out of time….rested 10 min and hit it.

+

2. one round

30 calorie airdyne

30 wall balls

30 kbs@53

30 toes to bar

oh my fucking grip!!!  10:32

Tuesday 5.28.13 — May 28, 2013

Tuesday 5.28.13

weighted ring dip

Burgener Warm-up/Squat&Shoulder Mobility

1. 5-4-3-2-1
Power Clean@135

Weighted Ring Dips

6:14….changing the weight belt was very time consuming.  😦

rest 7 min

2. 5 rounds for time

5 Push press @ 115

30 double unders

11:47….this was stupidly hard.  I should’ve switched to pwr jerks.  😦  I did each round unbroken on pp simply b/c I didn’t want to reclean it.  messed up on first round of du and last round.  Other 3 were unbroken.  

Monday 5.27.13 — May 27, 2013
Sunday 5.26.13 — May 26, 2013
Saturday 5.25.13 — May 25, 2013

Saturday 5.25.13

1. 10 burpee muscle ups

This was hard, but I need to do mu every week from now on.  It’s obvious in the video that I need more speed, more POP, which will then get me into a better position in the dip.

2. Jackie with wall balls

row 1000m

50 wb to 9 ft

30 pull ups

10:37  Very slow row, 5 sets of 10 wb’s, 10, 10, 5, 5 pull ups

Friday 5.23 13 — May 24, 2013

Friday 5.23 13

1. Overhead press

heaviest 5 for the day

worked up to 105 for 5….not bad.  Want to get that up to 115

2. 3 rounds

row 300

30 kbs@35#

30 dbl-unders

9:41…this wod was awesome!  I felt fast.  First 2 rounds unbroken, 3 round split the kb 17/13 and did 29/1 du….gil told me I hit the dumb bells behind me.  😦

Thursday 05.23.13 — May 23, 2013
Wednesday 5.22.13 — May 22, 2013
Tuesday 5.21.13 — May 21, 2013

Tuesday 5.21.13

tjs-gym-noreaster-masters

Signed up for this comp, June 28th, 29th!  I hope I’m ready!!!

1A. Power clean

3 heavy unbroken power cleans x 5/rest :20 sec

1B. HSPU

5-7 unbroken/rest 2 min

2. row

300 x 5/rest 1 min

pwr clean at 135, 7 HSPU each round.  Rows didn’t go well.  1:04, 1:06, 1:09, 1:12, not sure of last time.  I couldn’t break 1:44 pace on first one and it went downhill quickly from there.  Gil said try for 1:40 pace….my legs were NOT having that after 10 rounds of cindy yesterday.  😦