Jodie's WOD blog

Fit and Fabulous over Forty!!!

Saturday 4.30.16 — April 30, 2016

Saturday 4.30.16

A1. Romanian Deadlift – 12-15 x 4 sets
A2. Lat Pull-Downs to Chest – 8-10 x 4 sets
B1. Underhand grip Bent Rows – 10-12 x 4 sets
B2. Rope face pulls – 10-12 x 4
C. Supinating Db Biceps curl – 10-12 x 3 sets(slower on the way down)
+
30 min cardio

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Friday 4.28.16 — April 29, 2016

Friday 4.28.16

A. Wall Climb + Hold – 2-3 + 5 Sec hold x 3  worked up to 6 wall climbs
B. Side Laterals – 12 x 4 Sets 5 lb plates
C. Bench Rows – 10 x 4 Sets 15 lb db x 4….can go up to 20 lb next week
D. Rear Flys – 10 x 3 Sets 5 lb plates
E1. Triceps scull crusher  – 10 x 3  5 lb plates
E2. Triceps push down – 10 x 3  skinny black band
F. WOD
5 rounds
Row 20 cals
20 Goblet Squats
25-30 dubs

4 rounds in 15:06

Wednesday 4.20.16 — April 20, 2016
Tuesday 4.19.16 — April 19, 2016

Tuesday 4.19.16

Warm-Up
Prone bench row x 10
Banded lateral steps x 10
Glute bridge x 10
x 3
A. Deadlifts – 5 x 5@75-80% of your heavy 5
B. GHD – 12 x 3
C. Box Step-Downs – 10 x 4
D. WOD
25 min AMRAP
10 Box jump overs@20″
Row 12 cals
:60 sec rest
10 Slam ball over the shoulder@20#
Row 12 cals
:60 sec rest
10 Russian swings
row 12 cals
:60 sec rest

Monday — April 18, 2016

Monday

Warm-Up
3 rounds
Banded Row x 10
Scap retraction x 10
External rotation x 10
A1. Ring Row – 10 x 3
A2. Ring support hold – Max time x 4
A3. Hollow hold – up to :30 sec
B. Weighted hip extension – 8-10 x 4
C. Death march – 16 – 20 × 4
D. Leg curls – 8-10 × 3
+
4 rounds
10 Cal AB
15 bj
20 ghdsu
100 meter farmers carry

Saturday 4.16.16 —

Saturday 4.16.16

 

Teams of 3

600m run (200m relay)

75 ring dips subbed 25 push ups in 10/10/5 (first time doing push ups in wod)

75 cal row rowed 1500-1650 cal/hr pace in 15/10 cals

600m run (200m relay)

75 G2O (115/80) scaled to 65 lb muscle cleans 15/10

75 cal AB did 35 cals for my team

600m run (200m relay)

75 deadlifts (115/80) scaled up to 85 lb DL

75 wallballs (20/14) scaled to 20 lb goblet squats

600m run (200m relay)

100 burpess  did 35 total burpees

*teams must hold pet rock (35/25)

* must tag to change

*no pet rock for burpees

Wednesday 4.13.16 — April 13, 2016

Wednesday 4.13.16

Warm-Up
3 Rounds
Prone bench Row x 10 (15 lb)
Stiff arm banded Pull-Down x 8 (red band)
Banded KBS x 10 (35lb)
Inch Worm x 3
A. Deadlift – Heavy 5 worked up to 235 with double oh grip, 255 with switch grip.  hurt my back on switch grip and couldn’t feel hammies as much.  Staying with cl grip from now on.
B. Weighted hip extensions – 8 x 4 sets (95, 115 x 3)
C. GHD – 8-12 x 3 sets (purple bands 8 x 3)
+
AMRAP 12
Row 250
10 Burpees
25 Dubs

4 rounds plus 160m…all du ub (YIPPEE)

Monday 4.11.16 — April 10, 2016

Monday 4.11.16

Warm-Up
3 rounds
Banded Row x 10
Scap retraction x 10
External rotation x 10
A. Bent over Row – 10 x 4 sets; rest :60 sec (55 lb)

B. Prone Bench DB rows – 10 x 3 sets; rest :60 sec (15)
C. Ring support hold – Max time x 3; rest :60 Sec (30,25, 25)
+
Row 15 Cals
15 Burpees
100 Meter farmers carry@45#
15 Burpees
Row 15 Cals
rest 2:1 x 3

6:23, 5:57, 5:52