WOD Like a Girl: April 2012

4.27.12 - Friday

"Diane" at CFKOP with Aimee
5:38 (PR)
Deads didn't feel great on my back... SI join flaring up!

4.26.12 - Thursday

One arm DB snatch practice (70#) - got 15 of them with no drops!

4.24.12 - Tuesday

Banded back box squats 12x2 (105#, mm)
Then
400m sled pull, no stopping! Used 60#
Then
One-arm DB snatch (70#) practice

4.23.12 - Monday

Nasty Girls - modified for Regionals prep
3 rounds for time of: 50 air squats, 14 HSPU & 14 pull ups, 10 hang power cleans (135#)

Ouch! HPC really slammed my sternum.

4.21.12 - Saturday

Regionals Prep - worked 95# back squats (x35), 95# jerks (x30), 65# front squat (x30), some pull ups and HSPU, and lastly some 70# dumbbell snatches. Overall felt very tired / low energy today.

4.20.12 - Friday

At CFKoP - practiced 65# dumbbell one-arm snatches
Then
regionals wod 2 prep: 2000m row (8:50), 25 pistols, 15 HPC (135#)
Time - 13:11
** full wod has 2x pistol and HPC with 17 min cap.

4.19.12 - Thursday

Run ~ 2.2 miles 18:12 min
Then
Wendler deadlifts 185x5, 200x3, 220x(3)

Assistance: 3x10 HSPU, 3 x10 GHD sit ups, 3x10 GHD back extensions

4.17.12 - Tuesday

Isa-Grace
30 power snatches, 30 power clean and jerks (95#)
Time - 11:21

Notes - First power isabel! 6:22. Also, 6 days "on" in a row!!

4.16.12 - Monday

Team WOD with killa, laurie, sarg

As a team of 4, with 2 people working at at time, complete for time:

1600m row
2 rope climbs
100 wall balls (20/14# to 10′)
2 rope climbs
100 kettlebell snatch (53/35#)
2 rope climbs
100 thrusters (95/65#)
2 rope climbs
100 box jumps (24/20″)
2 rope climbs

Killa, Karen, Laurie, Nikki – 18:01 (partial WB, KBS, thruster scale)

South Philly Rumble!

WOD 2 (10 am)
As a team of 4, complete 40 C&J (95/135), 60 burpee pull ups, 80 slam ball (50/35#), 400 DU
* I worked mostly on DU and slam ball
Time - 8:38 ?

WOD 1 (11:30am)
As a team of 4, AMRAP in 8 minutes. Each member finds their 1RM OHS and completes as many MU as possible.
* My OHS was 155# in 2 attempts, then completed around 15-20MU of team's total 36 MU. Rings were 8' high!

4.14.12 - Saturday

Wanted to rest but got suckered into a WOD b/c class was so small!

Alotta Tabata

Double unders
Kettlebell swings (53/35#)
Row (calories)
Push press (65/45#)

Used 26# kb and 45# push press. Didn't keep score

4.13.12 - Friday

Back squat 1-1-1-1-1-1-1
max - 210 (PR!)

30 weighted box jumps NFT (35# KBs, 16" box)

4.12.12 - Thursday

Run Neill Drive - 1.53 miles
Time - 13:41

Wendler Deadlift (in mom's basement)
185x3
200x3
210x8

4.10.12 - Tuesday

Snatch balance 1-1-1-1-1
max - 105#

Snatch 1-1-1-1-1
max - 128# (PR!)

4.9.12 - Monday

10 rounds for time of: 15 deadlifts (95#) and 15 push ups
Time - 15:02 Rx

4.7.12 - Saturday

Wendler back squat - Cycle 1, month 1, week 1
145x5
155x5
165x10

Choose your own WOD:

800 m run (or row)
70 ? Dumbbell hang snatch (25#)
60 ? Sit ups
50 ? Overhead walking lunge (25#)
40 ? Wall balls (14# to 10')
30 ? Burpees
20 ? Ring Rows
10 Keg to shoulder (75#)

Nikki 22:33

4.6.12 - Friday

Rest day - tattoo!

4.5.12 - Thursday

Row 1600, rest 4 minutes
Row 800, rest 3 minutes
Row 400, rest 2 minutes
Row 200

Times - 7:08 / 3:35 / 1:40 / 0:46

Wender Deadlift
175x5
185x5
200x6

4.3.12 - Tuesday

100 SDHP & 100 Push Press (65#, any order, for time)
Time - 13:38 Rx

4.2.12 - Monday

The "Other" Total
OHS - 155#
Clean - 165# (PR!)
Bench - 135#
Total - 455#

3.30.12 - Friday

AMRAP in 22 min of:
8 pistols, 10 push ups, 12 kbs (35#)
score: 15+16

3.29.12 - Thursday

2 mile run

3.27.12 - Wednesday

15-12-9 deadlift (185#) and MU
score: 19:21 Rx (jumped to rings out of reach)

3.27.12 - Tuesday

NFL scouting combine workouts
Name/shuttle/broad/40yd/vertical/bench/3cone
Nikki 5.03/ 86/ 5.56/ 22/ 12@105/ 8.47
*note - stopwatch was started when coach saw first movement