Jodie's WOD blog

Fit and Fabulous over Forty!!!

Tuesday 12.22.15 — December 16, 2015

Tuesday 12.22.15

A. Warm-Up(3 Rounds)
8 Banded good mornings
4 Box Jumps@24″
8 Face Pulls
10 Hollow Rocks
B. Box Squat Cluster – 2.2.2@165# or above x 3
C1. Safety Bar Lunges – 10 x 4 Sets
C2. Weighted Plank – Max time x 4
+
AMRAP 4
Row 500 Meters
in remaining time do:
5 Deadlifts@135#
7 Box Jumps@20″

Rest 3 Min x 3

Monday 12.21.15 —

Monday 12.21.15

A. Warm-Up(3 Rounds)
Glute activation laying on Bench – 10 alternating
Russian KBS with Bands – 5 Reps
1/4 squat drops – 5 reps
Scap Retraction with thera bands – 8 reps, squeeze 2 sec each rep
Lat activation – 5 reps, squeeze 2 sec each rep
B. Clean Pull – 3 x 3@105%(use straps) skipped….short on time
C. Power Clean Cluster – 1.1.1.1 x 4, rest :15 Sec/Rest 2 Min 115, 135 x 3 (but 3rd set only did 2….back was just smoked)
D. Chin-Ups – Accumulate 20 Reps 3, 3, 2, 2, 3, 3, 2, 2
+
10 burpees
5 Rope Climbs
10 Burpees

3:42
+
Rest 3 Min
+
3 Rounds
15 UB PC@65#
15 Cal AB

FOREVER…i think 9 min.  I just couldn’t get the AB going.  going to be excited about NOT doing this for a while after surgery

Saturday 12.19.15 — December 13, 2015
Friday 12.18.15 —

Friday 12.18.15

A. Warm-Up(3 Rounds)
10 Banded Lateral Steps
10 Alternating Single leg Box Squats
10 Scap Retraction
10 Banded Trunk Rotations each Side; Blue Band
B. Box Squat – 3 x 7 Sets

155 x 1, 175 x 5, 200 x 1!!!
CBack Rack Step-Up – 5 Each side x 4

65 lbs….HARD!!!
+
AMRAP 7
7 Squat cleans@55#
7 Burpees
7 cal AB

3 rounds plus 7 squat cleans, 4 burpees
+
Rest 4 Min
+
AMRAP 7
25 Dubs
15 Banded KBS@35# + Blue Band

5 rounds even, 3 rounds of DU ub! (the 3 in the middle)

Wednesday 12.16.15 —

Wednesday 12.16.15

A. Warm-Up(3 Rounds)
AB 5 Min
+
Alligator walk x 25 yards
Face Pull x 10
:20 Sec Hollow Rock
A. DB Rows – 10 x 5
B. Close Grip Unstable Floor Press – 8 x 5
C1. Farmers Carry – 50 Meters x 3; Heavy
C2. Weighted Plank Hold – Max Time x 3, try for 2-5 Seconds longer
+
3 Rounds
Row 500 Meters
12 GHDSU
21 Box Jumps@20

Tuesday 12.15.15 —

Tuesday 12.15.15

A. Warm-Up(3 Rounds)
20 Alternating Spiderman
10 Alternating Single leg Box Squats
8 Anterior Reaches; each leg
50 Single unders
B. Box Squat – 5RM, -5%, -10%     175, 166, 157
C. Front Rack Lunge – 10 x 4; by feel    85, 85, 90, 90
+
Run 200
15 Deadlifts@135
25 Dubs
15 Deadlifts@135
25 Dubs
Run 200
Rest 1:1 x 2

4:59, 4:43

Monday 12.14.15 —

Monday 12.14.15

A. Warm-Up(3 Rounds)
Row 150 Meters
6 Banded KBS
2 Vertical Jumps for Height
8 Scap Retraction
Bear Crawl around a cone both directions

did 2 rounds…worried about timing.
B. Power Clean Cluster – 1.1.1.1 x 3; rest :15 Sec/Rest 2 Min

125, 135, 140
C. Chin-Up Cluster – 1.1.1 x 4; rest :15 Sec, rest 2 Min

completed


D. Clean Pull from Blocks –
95% x 2 x 4

165 x 2 x 4
+

10 Burpees
10 Cal AB
Rest till your heart rate gets to 125 x 5

1:12, 1:10, 1:11, 1:12, 1:15
+
Rest 2 Min
+
Max Rope Climbs in 6 Min…10 total in 6 min….6 in 3 min… slow going after that.  😦

Saturday 12.12.15 — December 11, 2015
Friday 12.11.15 — December 10, 2015

Friday 12.11.15

A1.Box Squat – 5 x 4 Sets; just below parallel; Work up to a weight that feels tough and stick to that for all sets.
A2. Weighted Plank – Max Time x 4
+
AMRAP 7
Row 150
7 PC@65#
14 GHDSU
+
Rest 4 Min
+
AMRAP 7
14 KBS@35#
14 No Push-Up Burpees
+
Rest 4 Min
+
AMRAP 7
Run 100 Meters
12 Goblet Squats@35#
24 Dubs

Wednesday 12.9.15 — December 8, 2015

Wednesday 12.9.15

A. Back Rack Step-Ups – 5-5-5-5
B. Single Leg Box Squat – 5-5-5 each Side
C. L-Sit – Accumulate 2 Min
+
10 DL@135#
10 BJ@20″
20 Cals on the AB
10 BJ@20″
10 DL@135#
Rest 1:1
10 Cals on the AB
10 BJ@20″
20 DL@135#
10 BJ@20″
10 Cals on the AB
Rest 1:1
10 Cals on the AB
10 Deadlifts@135#
20 Box Jumps@20″
10 Deadlifts@135#
10 Cals on the AB