5K run, so yummy!

Well that was fun! Hail, snow, rain and sun but I got-r-done:) 26.08 PR by one minute! Cookies can't be that bad:)

Warmup
500m row
60 sec of ring support
And then for time:

"WOD"

15 - Front squats 75
20 - pullups
15 - Push press 75
30 - Burpees
15 - SDHP 75
40 - Anchored situps
15 - Back squats 75

8.08 RX'd smokin

Rest 2 min 3x10 ab wheels

This was a butt kicker! Feels good to be killing the WOD's. Need to get back on track and follow the Zone a little closer then look out boy!

3 rounds
Row 20 sec on 10 sec off 4x
then 2 minutes of 5 pushups and 5 pullups
rest 2 min and repeat

This was super tough! The rower was really taking it out of me but I saw that bad boy hit the high 1.30's a few times. I didn't count my push-ups and pull-ups but I didn't stop moving. Recovery was tough today it could have been all the cookies I ate at the Langley Christian School though:)

As many rounds in 10 minutes
5 - power snatches 50lb
5- ring dips
5- ab wheels
5 - hang db squat cleans 30lbs DBs

6 rounds + the power snatches and 10 seconds to spare just didn't want to face the ring dips again. Rx'd

I really liked this one but those bloody ring dips just don't seem to get any easier.

Muscle Snatch
65lbsX2 - 75lbsX2 - 85lbsX2

Power Cleans
95lbs X2 115lbsx2 super ugly 115failed really my head wasn't into the lifts from the beggining I actually feel like a bit of a scatter brain today, not cool! For the record I've done 125 power cleans:)

Back Squat
95lb warm-up felt soild but still my brain was all over the map and this is a huge mental game
135lbsX2 155lbsX2 stoped there because I just could get focused I hate being beat mentally!

3 rounds
200m row
10 KTE's
7 DB power cleans 30lbs's

Front Squat
5 sets 3 reps
115lbsX3 - 135lbsX3 - 145lbsX3 - 155lbsX1 then quit my mind gave up that sucks! I know I can do it just gotta wait until next time!
Split Jerk
5 sets 3 reps
95lbsX2 - 115X2 - 125lbsx2 - 130lbsx2
Felt strong I like going behind the neck way more but good to pratice both ways....... I guess:)
Ab wheel
10-10-10
Weighted pullups
2 sets max 15lb strict no kipping 1rep for both felt weak
GHD situp with a twist @ the top
8-8-8

Ladder 10-9-8-7-6-5-4-3-2-1

Bench press 35x2db
Body rows
Box jumps
Ab wheel
Stiff leg deadlift 30lbx2db

I went super hard on this bad boy and it felt awesome 12.42 Rx'd smokin fast:)

Happy Girl!

Work out of the Day

300m row
25-weighted box step ups 25lb
300m row
25-K2E
300m row
25 Deep walking lunges
300m row
25 air squats
Rest 2 min
Ladders
1-2-3-4-5-6
H. Squat clean 30lbx2DB
L-Pullups
rest 2 min
6-5-4-3-2-1
Deck squats 25lb
Clapping chest pushups

Sweet to be back training with the CF Langley crew! It felt awesome!