Wednesday

Have to admit when I saw this I thought partner WOD - no! I like to do things on my own but it worked out as my partner was awesome, thanks Jesse. We completed in
29 minutes not too shabby :)

Partner WOD
400m run
20-15-10 ring rows
8-6-4 sandbag clean and press 80lb/47lb
30-25-20 situps
2- L sit rope climb
30-25-20 air squats
20-20-20 kb swings 36lbs/25lb 10 per arm
20-20-20-DU's
400m run
You and your partner both run 400m then 1 partner does 20 ring rows while you do 20 ring rows then 15 and so on. So you are doing the whole workout but you get recovery while you wait for your partner to complete their portion, You are done when you both get back from the last 400m run.

YA MONDAY!

Hanging power cleans

3-3-3-3-3
75lbs - 95lbs - 105lbs - 117lbs - 117lbs

25 - 15 - 6

20 - 25 - 8

15 - 20 - 10
1st column pullups2nd column box jumps3rd column sand bags getups.
So wod goes like 25 pullups, 15 box jumps and 6 sandbag gets ups

Friday's WOD

For time:
25 - wall ball 12lb
50 - box jumps
50 - k2e
2 - rope climbs
50 - pushups
50 - walking lunges
50 - back extensions
25 - wall ball 12lb

Nice blaster!

Big smiles today.......

...... Why? because it's Thursday that's why! M

Warm-up 100 Du's
I got 41 in a row right off the bat killed it!

WOD
Jacob's ladder
DL+H.power clean+f.squat+push press
repeat this sequence 5 times total.
Using DB's start with 10lbs and increase by 5lbs each set. Goal is to complete the ladder in under 10 minutes

@ 10 minutes I was @ 45lbs and completed 2 reps. Not bad but I got way more in me.
Time will tell:)

REST DAY........

Yep needed it already, but I'll be back at her tomorrow:)

Day 2 what whaat...............

Power Snatch
1-1-1
Clean and jerk
1-1-1

Haven't done the Oly lifts in a while and boy did it feel good didn't go heavy, but not going to lie it felt heavy:) I love the clean and jerks by FAR my fav!

3 Rounds
10 - DB power snatches 20% BW
25 - situps
20 - DU's

Did it in 4 something and felt good!

I'm back.........

Front Squat
2-2-2-2
95lb-115lb-135lbs-135lbs

AMRAP in 15 minutes
6 HSPU off the box
6 Pullups
9 air squats

12 rounds
Not the best but for my first day back it felt GOOD!