WOD 4/27/16

A

EMOM 12

Min 1 - 5 ring dips 

Min 2 - 5 weighted pull-ups 

Min 3 - 100ft OH carry
B

AFAP

100 DUs

50 KBS

25 S2 OH
*

135/95

115/75

95/65

75/55

WOD 4/26/16

 

A

KB Single leg DLs: 3 x 8. (1 KB held in front)
B

1 Arm DB Rows: 3 x 8. (split stance)
C

Russian Twists: 3 x 20. 

"AMRAP 18"

10 Hang Power Cleans (95, 65)

10 Over the Bar Burpees 

10 Ball Slams 

200m run
75% constant pace. Should not have to take long breaks. Cleans should be able to be done in sets of 5 minimum. 

WOD 4/25/16

It's Monday. Time to do some thrusting. 

Your inner voice

We all have our own battles.

I cannot take a compliment.  I’ll often make excuses for what I should be instead of what I am, often responding with “I’m working hard” or “I’m trying”.  I tend to concentrate on how long of a journey I still have instead of how far I’ve already come.

Truth is my inner talk is probably my biggest issues.  It’s not only what I’m thinking, it can also be what I’m seeing.  When I wake up and look in the mirror, I often see the woman on the left (yes, that’s me at 240 pounds holding Megan who is now turning 13).  Some days, I see the woman on the right.  In my mind, I know I’m not the woman on the left but somehow I relate to her.  She was so hard on herself.  You see, I spent years speaking to myself in undertones that one should never say to oneself, much less other people.  It’s so true that we are our own worst enemies.  It needs to end.  It does nothing for anybody but totally negate all of the hard work and efforts we put into ourselves.

1

Do me a favor:  the next time you see someone’s body language suggest they’re in disagreement with your compliment, stop them and tell them they deserve it along with good thoughts and that they are good (no, screw that), GREAT ENOUGH for whatever they are trying to accomplish.

Carrie on.

 

WOD 4/20/16

A. 

EMOM 12

Min 1 - 30 sec HS hold

Min 2 - 30 sec hollow hold 

Min 3 - 30 sec max DU

Min 4 - 30 sec KBS
B. 

4 rounds 

400m run

12 hang power cleans 

12 cone jumps 

12 T2B

WOD 4/19/16

Warm Up

Partner 100m

each does 6

-----------------

Burgener

A.

Sumo Deadlift

15 min to find heavy 3 reps

B.

AMRAP 4

3 clean and jerks **

6 burpees

9 air squats

-- 1 min rest --

AMRAP 4

3 V-pushups

6 pullups

9 jump squats

 

**

135/95

115/75

95/65

65/35

 

 

WOD 4/18/16

Come prepared to be uncomfortable. 

If you need special shoes for anything bring them. Be ready for anything. 

WOD 4/15/16

A.

A little clean and jerk

B.

A few KBS

+

A few goblet squats

WOD 4/14/16

A.

EMOM 8

2 hang power snatch

B.

5 Rounds

5 pullups

10 hang power snatch

15-10 pushups

300m run

 

** not for time

WOD 4/13/16

A. 

Bench Press
B. 

AMRAP 12

10 power cleans

10 burpee come jumps

%d bloggers like this: