Last weekend I did the last workout of the Construction series and for the first time I had a open positive mind! I knew the first WOD I wasn't going to be able to get a time, but I just kept trying to get my first muscle up for 15 min. I could have been down to start the workout, but I stayed very up beat and positive. Four workouts on the hour ever hour.
First WOD was 5-4-3-2-1 of
110lbs Clean and Jerk
Muscle ups for time.
2nd WOD was in 10 min
Row 2K and as many double unders the rest of time.
Row took me 8.20 and I could have been fast and did 124 double unders
3WOD- This was killer never done before
15,12,9
R arm Kettle Bell Snatch with 1.5 pood
L arm Kettle Bell Snatch with 1.5 Pood
Burpees.
The kettle bell snatch was super hard but got it done in 14:46 next day arms were toast.
4th WOD- 12 Min AMRAP
10 wall balls with 14# to 10foot line
5 Toes to Bar
I did 12 rounds.
I was very happy with how I did and found out today I finished 9th out of 19 girls. Not bad for an older girl.
Tuesday Jan 17th WOD-
ReplyDelete5 min of aerobic work @ 85% Rest 2 min between workouts.
3 Ring Dips
10 box jumps 24" step down- completed 6 rounds+3+4
5 Min-
5 Chin-ups
16 walking lunges-completed 8 rounds
5 min-
10 hang squat clean thrusters
row 200 meters- completed 2 rounds + 10 + 110 meter
5 min-
10 Russian Kettle bell swings
15 air squats- completed 6 rounds
My back was killing me by end.
Thursday Jan 19th WOD-
3 Sets at very high effort
20 Thursters- 55lbs
20 Push up Burpees
1.47, 1.46, 1.42
Friday Jan 20th WOD-
5 Sets at High/consistent effort:
Row 500 meters
15 Push-ups
15 KGS- 20KG
Rest same as workout time.
3.06,3.06,3.07,3.07,3.07
Saturday OFF
Sunday WOD- Todd did it with me.
A1-Front Squat @ 20x1, 1-1-1-1-1- 2 min
125lbs, 135, 145, 155, 160- most I have done.
A2- HSPU amrap x 5 sets 2 min rest.
4, 8, 5,5,5 lost balance on the first one
B1- Power Clean 1-1-1 rest 2 min
135, 145, 150PB I was super pumped about this.
B2- Close grip bench press amrap 95lbs x 3
13, 13, 13
C. AMR in 10 min:
3 wall climb
10 GH sit-ups
This was killer on the abs 7 rounds + one climb.
Good workout and felt strong.
Tif out
Monday - Jan 23rd
ReplyDeleteWOD:
As many calories/reps as possible -complete 5 consecutive rounds:
45 sec high knee jump rope
30 sec rest
45 sec bear crawl (30' length)
30 sec rest
45 sec Box Jumps - 24" - step down each rep
30 sec rest
High Knees - 96/81/84/82/82
Bear Crawl - 10/8.5/8/7/7.5
(30'lgths=300/255/240/210/225)
Box Jumps - 18/18/17/17/18
Tougher than it looked on paper.
out
Tif Monday WOD- 15 min AMRAP - 6 rounds plus 4 DU
ReplyDelete50 double Unders
5 chest to bar chin-ups
15 wall balls 14#
I found ut really hard was on toilet most of the day and didn't eat much. So I felt it in workout.
Day off tomorrow.
Tif out
Tiff, you rock the workouts . Ain't no 2ways about it!!
ReplyDeleteI won't lie, we didn't make the 150 burpees on sunday :(
Monday WOD was Holobrook (sp?)
10 rounds (yes, 10!!!)
5 thrusters (75#)
10 pull ups
100m sprint
It was a great workout and lots of people cheering me on as I was the 80th person to come in and complete the workout. They were aiming for 86!!!
I completed in 22.23 min. I ripped hands on round 9 and was bound to determine to finish even if it hurt. What the hell have you go me into Tiff!!!!!! LOL!! Best thing I ever did for myself!~!
Love you all!!
Hello all of you! Great workouts, you both are doing awesome! I look up to you both. This weekend was a great weekend for me. My gym had a 7 peaks hike on Sat. and Sun., I could only make Saturdays hike, but it was awesome. All women (26 in all) did 15 miles of hiking on Sat. started at 7:00am and finished about 3:30pm. We did two trails by my house and then 2 trails by Squaw Peak (Tiff you may have heard of that trail) the third which was Squaw peak was the hardest, 4 miles RT and grade increase was to 1200 ft. Once you go to the top you felt like you were on the top of the world. It felt like doing 100s of lunges, because the trail was so steep. It probably wouldn't of been so bad if we didn't do 2 other trails with almost the same incline before hand. It was a nice experience and fun to be with all women and meet some great individuals.
ReplyDeleteBeen working out pretty consistently:
Todays WOD
"7"
7 box jumps (high box)
7 burpees
7 Kettle Swings #26lb
as many times in 7 minutes,
I lost count, but believe I was on my 6th round when time ran out, so almost 1 minute rounds. Then we had to do 150 walking lunges.
Tiffany, what date does the competition start? Best of luck and remember you can only do your best! Hope you all are having a great week!
XOXO