500m row warm-up

Back squat
10X 45lb warm up
5X 95lbs - 5X 115lbs - 5X 135lbs - 5X 145lbs - 5X 155lbs

5 rounds
125m row
20 weighted sit-ups

Dips
5-5-5

Starting to feel good! On the come back trial now! Squats aren't where they were yet but feeling my strength coming back!

300m row
25 Ring push-ups
300m row
25 KTE
300m row
25 Air squats
300m row
25 Ab wheel

1-6
Thruster's 25lbs DB's
Pull-ups
6-1
Body rows with rings
Deck squat 25lbs

500m row

Push Jerk
5 X 75lbs - 5 X 95lbs - 5 X 115lbs - 5 X 125lbs - 3 X 130lbs

Just couldn't get the last 2 on my last set!

5 rounds
20 DU's
15 Sit ups
10 ring push ups

Saturday 27th

Active rest!
Took Argos Cross Country schooling today @ Campbell Valley what a super star he was. Last show of the season is fast approaching.

Friday September 26th

5k run with Ms. Hollie 27.10 haven't hit a PR on my 5k since April which was 26.06 but I'm on the come back trail so my plan is to get in the 25's by January:)

WOD
2 - 2 min rounds of boxing

Stiff leg DL's off 10" box
3 X 15 @ 80lbs

Deadlifts
2 X 20 @ 125lbs

50 DU's

Warm - up
4 - 2 min rounds of Boxing fun fun fun felt so good to punch!

10 rounds
5 DB swings
5 Goblet squats
5 push - ups
5 pull - ups
200m row

no time just an awesome sweat with a good partner pushing me through it! Getting back on track and it feels good!

Back Squat
5-5-3-2-2
95lbs - 115lbs - 135lbs - 145lb - 150lbs

5 X 10 Ab wheels burn baby burn!

Workout was late tonight I had a riding lesson first then trained! My squats were good but I wasn't into going heavier.

Over the weekend I was too focused on Horse stuff! Had a schooling show @ Campbell Valley! Next and last show of the season is October 4th & 5th. So basically I'm fitting in my workouts when I can. Today I played and got a great sweat skipping singles & DU's Worked on Hanging Power cleans with 95lbs
100 push -up
65 pullups
50 KTE's

Thursday 18th

It was getting late but I had to get something in!

500m row
20 DB split snatch
500m row
20 ab wheel
500m row
20 pullups

3 rounds
7 ring body rows
7 DB bench press

quick but I got a sweat! Still hate the rower:)

400m walking lunges
Holy leg pump:)

Back Squats
10 X 45lbs
5 X 95lbs - 5 X 115lbs - 5 X 135lbs - 5 X 145lbs

Push Jerk
10 X 45lbs
5 X 95lbs - 5 X 100lbs - 5 X 105lbs - 5 X 110lbs

5 rounds
5 pull ups
10 push ups
200m row

Saturday WOD

So I stolen most of my WOD from Xfit Langley

Warm-up
500m row @ 2 mins

Played around with OHS's boy am I rusty on these!

Deadlift
4 X 145lbs
4 X 205lbs
4 X 215lbs
4 X 225lbs

I thought I'd give the box jumps a try & decided to use my pickup it is 36" I got to 6reps #7 I bailed and did a number on my shin..... sweet! So that was cut short:)

finished with
5rounds
5pull-ups
10 ab wheels

Thursday's WOD

7 Rounds
7 pullups
7 Ab wheel
7 DB H.Power cleans
200m row

Just a good sweat!

5K run
28.03

100 sit ups

Okay so I've been slaking on the posts yet again whats a girl to do:)

ladders
10 -1
pull-ups
push-ups
B.squats 95lbs
dips
box jumps

The posters up @ Metrotown!