Jodie's WOD blog

Fit and Fabulous over Forty!!!

Monday 11.30.15 — November 29, 2015

Monday 11.30.15

A. Warm-Up(3 Rounds)
Glute activation laying on Bench – 5 each leg
Russian KBS with Bands – 5 Reps
1/4 squat drops – 5 reps
Scap Retraction with thera bands – 5 reps, squeeze 2 sec each rep
Lat activation – 5 reps, squeeze 2 sec each rep
B. Power Cleans(from Blocks above the knee) – 70% x 3 x 5

120 x 3 x 5
C. Weighted Single Leg Box Squat – 5 x 4 sets each leg, by feel

25# kb…these felt good!
D. Tempo Clean Deadlift – 80% x 3 x 4 Sets; slow negative 5 sec

140# x 3 x 4
+
21-15-9
UB Power Clean@55#
AB

6:34 (damn AB…so damn slooooowwww!)
+
3 Min banded march

 

Monday 11.23.15 — November 23, 2015

Monday 11.23.15

A1. Cossac Squats – 10 each side x 2 sets; Step on to two plates, hold for 2 sec at bottom of each squat. Use a weight to counter balance.

could not hold weight on bad shoulder for counter balance
A2. Ankle stretch – Hold For :30 sec Each Side, on a plate.
B. Bulgarian Split Squat – Find Your Max set of 8 on The Left, Test Biofeedback, Find Your Max set of 8 on The Right, Test Your Biofeedback, Once you found your max on each side, do 2 more sets with the same weight.  used 35 lb db
C1. Farmers Carry – 100 meters x 3@70# or above with the handles.

65, 75 x 2
C2. Weighted Plank – Max Time x 3 Sets.  unweighted 50, 45, 40 sec
Rest 2 min after each set.
+
AMRAP 12
Sled Push 25 Meter sprint with 25# on the sled
15 air squats
Sled Push 25 Meter sprint with 25# on the sled
Rest :60 sec

used no weight on the sticky sled.  too hard!

Saturday 11.21.15 — November 21, 2015

Saturday 11.21.15

A1. Banded kbs – 4 sets of 10; 35# with blue band. Focus on squeezing your butt with extension. Rest :60 sec before the power cleans
A2. Power Clean – 2-2-2-2@75%

worked these at 130 for 2 singles each round
B1. Romanian deadlift – 8 x 4 sets@75-85% max clean  130lbs for all
B2. Reverse walking lunges – 16 steps x 4 sets, drive off the heel.
Rest 2 min after B2
C. Amrap 15
Row 10 cals
Ab 8 cals
30 dubs

5 rounds at about 15:30…all ub du and one round did 6 extra cals on rower b/c i was in the zone…lol!

 

Friday 11.20.15 — November 20, 2015

Friday 11.20.15

AMRAP 20
6 PC or 6 Deadlifts(Depending on how it feels)
12 Burpees
18 Hanging Knees To Elbow or GHDSU(Depending on how it feels)
Alligator Walk 50′

Extra
A1. Single leg Box Squat – 10(5 each side, not alternating)Squat to Parallel x 4; hold a KB in one arm.
A2. Farmers Carry – 100 Meters x 4

Wednesday 11.19.15 — November 17, 2015
Tuesday 11.17.15 —

Tuesday 11.17.15

A1. Close Grip Floor Press – 8 x 4

75 x 8 x 4 (heavy)
A2. Underhand Grip Bench Rows – 8-10 x 4. Focus on Pull From Shoulder Blades and Elbows

75 x 10 x 4…go up next time
B. Pikes – 6 x 4 sets

not very upright in these…damn shoulder
C. WOD
3 Rounds Each For Time:
Sled Push 50 Meters
3 Rope Climbs
Sled Push 50 Meters
Rest As Needed Between Rounds

3:30, 3:30 (needed to use inhaler mid way), 2:40

Monday 11.16.15 — November 16, 2015

Monday 11.16.15

A. Clean Pull from blocks(above the knee) – 1-1-1-1-1@105% 175
B. Power Clean from Blocks(Above the knee) ; 2-2-2-2@65-75%,

115, 115, 125, 125

focus on your set up. Get your back and lats real tight and get tension in the hamstrings before you move.
C. Cable Close Grip Row – 8-10 x 4 sets
D. WOD
3 rounds
15 Deadlifts@155
50 dubs

7:59
+
1000 Meter Row@80% or best 500 meter pace

4:12…pretty slow

Saturday 11.14.15.1 — November 14, 2015

Saturday 11.14.15.1

A1. Yoke Carry – 25 meters x 5; by feel, warm-up to a weight that feels tough, but doable, and then start your sets.
A2. DB Rows – 12 each side x 5
B1. Powell Raises – 10 x 3(focus on pulling from the shoulder blades)
B2. Ring support hold in push-up position – :60 sec x 3, stay hollow and focus on separating your shoulder blades as much as possible.
+
AB/FC
AB :75 sec
FC 100 meters@45#
Continue this till you accumulate 100 cals on the AB