Jodie's WOD blog

Fit and Fabulous over Forty!!!

Sunday 5.4.14 — April 29, 2014

Sunday 5.4.14

Rest day!

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Saturday 5.3.14 —
Friday 5.2.14 —

Friday 5.2.14

A.1  Good Morning x 8 x 4 sets, rest 60 seconds 
A.2  incline rear delt raise x 8-10 x 4 sets, rest 60 seconds

GM at 75 combined with 10 lb weights for rear delt raise.  Felt SUPER weak on the right side.  😦  grrr…


B.  3 position PC (mid thigh, knee, ground) x 4 sets

85, 115, 125, 135….here’s the video of the 135.  I dropped the one from the floor b/c my grip was compromised.


+
30 sec. on rower @ 80%
30 sec. on rower  @50%
x15

completed with about 115 m per interval.  I couldn’t get much drive on the rower today.  Felt super sluggish and tired.  Hoping tomorrow’s better on the cardio end.

Thursday 5.1.14 —

Thursday 5.1.14

A.  Back rack lateral squats x 5/side x 5 sets 65, 65, 75, 75, 75
B.1  DB bent over row x 5/side x 3 sets, rest 60 seconds 50 lb all sets
B.2  wall ball x 25 unbroken x 3 sets, rest 60 seconds  These took a minute each round…challenging!
+
10.8.6.4.2
cTB pull up
30m sled push @ bwt
30m sled drag @ bwt

Struggled with first set of 10 ctb pull ups.  Clearly need to warm that movement up in the future b/c all the sets afterwards were in 4/4 then all ub after that.  

8:18 with 55 on the sled.

Wednesday 4.30.14 —
Tuesday 4.29.14 —

Tuesday 4.29.14

A.1  single leg DL x 6/side x 4 sets, rest 60 seconds
A.2  side lying db ext. rot. x 5/side x 4 sets, rest 60 seconds
+
14 minute EmOM
odd = 10 heavy russian kb swings (70 lb)
even = 6 cal on rower
+
7 minute amrap
15 Ghd sit ups
50m FW @ 70#/h

Monday 4.28.14 —

Monday 4.28.14

A. DB bulgarian split squat x 4/side x 5 sets (20 lb dumbells)
B. BB bent over row x 5 x 4 sets (95 lb)
+
4 rounds of
20m lateral sled pull (r/side)
20m lateral sled pull (L/side)
2 rope climbs
50 double unders

~ 20 minutes on this one….Felt SLOW, SLUGGISH, and weak.  😦  I’m hoping this is just the getting back on track blues.  

Thursday 4.25.14 — April 24, 2014

Thursday 4.25.14

3 rounds, 80%, 90%, 100%

run 400 (on treadmill)

12 db snatches wiht 25lb

15 burpees

rest 4 min

4:20, 3:43, 3:30…woof…this was a breather for sure!  Hard to do indoors with barely any a/c on in St. Martin.  Glad to do some work today, though.  🙂

Wednesday 4.23.14 — April 23, 2014
Tuesday 4.22.14 —