Jodie's WOD blog

Fit and Fabulous over Forty!!!

Saturday 8.21.15 — August 20, 2015
Friday 8.20.15 — August 18, 2015
Wednesday 8.19.15 —

Wednesday 8.19.15

gymnastics work
A. 3 swings + 1 kipping MU (catch as high as possible) + negative MU to full dead hang x 5
**fight through negative transition
B. EMOM x 12
3 sets – strict HSPU x 3
3 sets – P-lette deficit x 3 (feet elevated)
3 sets – kipping HSPU x 3-5
3 sets Negative HSPU x 1-3 **go to target height that you can control entire descent
**adjust as you go to get good reps (variations and rep scheme)
C1. Strict Ring pull up + max hang at highest pull up position x 3 sets
C2. Bottom ring  dip hold x 10-20 sec x 3 sets
D. Upward plank – collect 1 min
E. 50 RT MU for time  – full dead hang to full straight body lockout
**this is a burnout so you might want to do this after weightlifting & CF
+
40.30.20
cal bike
400.300.200m
FW @35#
Tuesday 8.18.15 —
Monday 8.17.15 — August 17, 2015

Monday 8.17.15

A. Snatch Grip RDL to knee + Power snatch 3+2 @70% x4 sets
B. SA DB row x5 per arm
+
gymnastic work
Day 1
A1. Body tightener to wall walk + HS floater x 15 -30 sec x 3 sets
A2. tucked front to back lever by feel x 3 sets
B1. Seal walk x 20 meters x 3 sets
B2. P-lette shoot throughs x 10 **front to back = 1
C1. Strict K2E – collect 30 reps
C2. Crow position to headstand – collect 30 reps
+
12 minute amrap
12 double KB front rack walking lunge steps
12 plank DB rows
12 cal AB
Saturday 8.15.15 — August 8, 2015
Friday 8.14.15 —

Friday 8.14.15

A.  Snatch pull from blocks + Snatch; 1+1 EmOM x 5 @ 50-60%
B.  Snatch pull from ground + Snatch; 1+1 EmOM x 5 @ 60-70%
C.  Snatch x 1 EmOM x 5 @ 70-80%
D.  Back Squat Cluster; 1.2.3 x 3 @ 75%, rest 15 sec., rest 2 minutes (172-ish)
+
gymnastics work (work with Rachel today!!)
Wednesday 8.12.15 —

Wednesday 8.12.15

gymnastics work
A. Ring swing x 5-7 x 5 **practice bigger swings this week
B. Kipping MU x 1-2 x 3 sets **big swing MU

C1. HS (piked) hold on physio ball x 10-15 sec x 2
C2. BMU x 1 x 2
C3. P-lette Depth push ups x 10 x 2 sets
C4. P-bar body rows x 7 x 2 sets

+
1 minute row – goal is 15-18 calories
1 minute rest
1 minute run – HR @ 150-170
1 minute rest
x20 minutes
(5 rounds)
Tuesday 8.11.15 —

Tuesday 8.11.15

ankle module
hip opener
warm up with Jerk stance split jerks
banded side steps
A.  Power Clean x 2 x 4-5 @ 70% (125)
B.  Front Squat + SJ; 3+1 @ 70% (112), 2+1 @ 75% (120), 1+1 x 2-3 sets @ 80-85% (128-135)
+
7 minute amrap
3 HPC, 105
10 thrusters, 75#
35 double unders
~rest 7 minutes
7 minute amrap
5 kipping HSPU
10 box jumps, 24” with step down
35 double unders
Monday 8.10.15 —

Monday 8.10.15

A.  Snatch DL + Power Snatch from pause @ top of knee + OHS; 1+1+1 x 5 sets @ 70-75% (84-90)
+
gymnastics work
day 1
A1. Strict HSPU by feel x 2 sets  **any height that you can
come back up solid
A2. Mixed grip high pull chin up cluster 2.2.1.1, alternate grip each
rep x 2 setsB1. Deficit HSPU feet on 27-30″ box by feel x 2 sets
B2. Pike dead hang to inverted on rings x 3-5 x 2 sets  **lower with
as straight body as possible

C. Strict MU from knees/toes x 10 tough reps
+
2 rounds
10 hollow rocks
10 hollow ups
10 sec hollow hold
10 sec leg lowering abs x 3
10 sec supine posterior pelvic tilt x 3
**rest 10 sec between exercises, rest 90 sec between rounds

+
10.9.8..1
CTB pull ups
Calories on AB (2x)