Jodie's WOD blog

Fit and Fabulous over Forty!!!

Tuesday 12.8.15 — December 7, 2015

Tuesday 12.8.15

A. Warm-Up(3 Rounds)
Row 250
10 Banded KBS
6 Hurdle Jumps
10 Thera-Band Scap Retraction
Bear Crawl 25 meters
B. Power Clean(From Blocks) – 3 x 5 Sets(No heavier than 70%)
C. Clean 1st Pull + Clean Pull – 1+1 x 5 Sets@90%; rest :60 Sec
D. Chin-Up Cluster – 1.1.1.1 x 4; rest :15 Sec/Rest 2 Min
E1. Unstable Floor Press – 8-8-8-8
E2. Bent Rows – 10-10-10-10
+
AMRAP 12
Row 12 Cals
6 Burpees over the Box@16″
2 Rope Climbs

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Monday 12.7.15 —

Monday 12.7.15

A. Warm-Up(3 Rounds)
AB 5 min
+
Spider Man – 14 Reps(7 Each Side)
6 Hurdle Jumps
Scap Retraction with the Thera-band
Front Rack Step Up – 5 Each Side with empty Bar(hip above the knee)
B. Front Squat – 12 x 3@60-65%
C. Snatch Pull on 2″ Risers – 90% x 3 x 4 Sets
+
6 Rounds
Run 100 Meters with a sandbag
10 Front Rack Walking Lunges@65#
25 Dubs

Saturday 12.5.15 — December 4, 2015

Saturday 12.5.15

A. Warm-Up(3 Rounds)
Banded march x 10 steps(I will Show You This)
High Box Jump x 3
Scap retraction with thera-band x 8
Banded good morning x 10
B. Power Clean Cluster – 1.1.1.1 x 3; Start at 70% and go up if you feel good, rest :15 sec between singles, rest :2 min between clusters
C. Deadlift – Heavy 5; rest 2 sec at the bottom of each rep to re-set your back.
+
“Christine”
3 Rounds
Row 500 Meters
12 Deadlifts@B/W
21 Box Jumps@20

Friday 12.4.15 —

Friday 12.4.15

A. Warm-Up(3 Rounds)
Bear Crawl 25 Meters
Thera band Rows x 10
Thera Band Scap Retraction x 10
Wall Slides x 5(I will show you these)

B1. Tempo Ring Push-Up – 5-7 x 4 Sets, 3.1.3 Tempo

could not do this without pain…tried about 5
B2. Top Of the Chin-Up Hold – Max Time x 4

did not hurt….held for about 10-15 sec.  also pull up in this grip didn’t hurt
C1. Weighted Dip Support Hold – Max Time x 4; 25# KB Added Weight

couldn’t do this. Did unweighted on rings for about 10 sec
C2. Seated Sled Drag – 25 Meters x 4

2 plates plus a 25 lb plate
D. Triceps extension – 8-10 x 3 Sets forgot…ooops
+
10 sets(add 5 Rounds if you can do all 10 Sets Unbroken)
10 Dubs
rest :10 Sec

did pretty much unbroken. Pretty easy.  added 5 more rounds ub.  

added wod onto today:  15 cal ab (slowish), 1 min du (got about 40 per round in 2 sets)

 

 

If You mess up twice add 5 Sec to Your Rest

This is more a test for me than for you 🙂

Wednesday 12.2.15 — December 1, 2015

Wednesday 12.2.15

A. Warm-Up(3 Rounds)
10 Bulgarian split Squats on each leg
10 Scap retraction with thera band
10 stationary lunges 5 each leg
10 Banded Russian Swings@35#
B. Front Rack Lunges – 10 x 5 Sets 85, 95 x 4
C. Good Mornings – 5 x 4 Sets, 55, 75 x 3
D. Sled Drag Backwards – 25 meters x 4 Sets; as heavy as possible

1 plate, 2 plate x 3
+
6 Rounds
15 KBS@35#
Dubs – accumulate as many as possible in :45 Sec
Rest :60 sec

40 du, 40 du, 35 du, 34 du….reduced to 4 rounds due to shoulder

Tuesday 12.1.15 —

Tuesday 12.1.15

A. Warm-Up(3 Rounds)
Bear Crawl 25 Meters
Banded Rows x 10 with thera-band
Hollow Rock x 10
B1. Single Arm DB bench Press – 10-10-10-10; as heavy as possible 25, 30, 30, 30 (left arm was limiting factor here on weight choices) 😦
B2. Supine Grip Bent Rows – 10-10-10-10; By Feel, none of these sets should be light. Pull to belly button 85 across
C1. Alligator Walk – 25 Meters x 3
C2. Powell Raises – 10 x 3 sets 10 lbs across
+
AMRAP 2 Min
Row 20 Cals
Max Burpees over the erg in remaining time
rest 2 min x 4

13, 11, 11, 12 burpees….legs felt like jello.  Did 20 cals in 1:03, 1:03, 1:08, 1:05ish