Dead lifts and burpies

Pack scaled WoD:

Five rounds for time of:
135 pound Deadlift, 5 reps
10 Burpees

9:26

Box jumps, deadlifts and pull ups

Scaled puppy WoD.

Puppies:Three rounds for time of:
15” Box jump, 25 reps
130 pound Deadlift, 15 reps
15 Pull-ups (Beginner)

11:35

Nasty Girls

12/11 Rest day. Wanted to do some Krav/Bas Rutten but I woke up with a migrane yesterday and the day sucked.

Today; Nasty Girls

Modified cross between Puppy and Pack workout.

3 rounds for time of:

35 Squats
20 Pull ups (beginner)
20 Dips (bench)
95 lb Hang power clean 10 reps.

16:10

I started this out as a pack workout but after the 50 squats and 30 beginner pull ups quickly realized I was way over my head and scaled it down to the above levels. More manageable and within my abilities.

Annie

Was in a hurry so quick workout today.

Annie (Puppy scaling)
Puppies:
25-20-15 and 10 rep rounds of:
Double unders (Tuck jumps)
Sit-ups

6:34

Need to start practicing the double unders as they aren't going away any time soon. Good warm up practice along with push ups, pull ups, squats, dips, sit ups and stretching.

Clean and jerks

Not feeling well so I missed a few workouts.

Today clean and jerks: #105-#115-#125-#135-#140(PR)-#135(F)-#135

140lbs is a personal record. The 135lbs right after was a no go but was able to throw it up in the next rep.

Need to get serious again. The holiday season has been hard on me and I have indulged way to often in bad foods. Need to check the carbs and sugars and get real.

Walking lunges, Dumbbell swings

Scaled pack WoD.

5 rounds for time of:

35lb DB walking lunges, 10 alternating steps
35lb DB swings, 15 reps

7:23

Don't have very many dumbbells but I was able to use my barbell plates which have hand holes in them. Carried a 25lb plate with a 10lb plate stacked on top flat for the lunges and was able to line up the hand holes and put my hands through them and swing them edgewise.

The swings were definitely a workout and could really feel it in the core.

Fran

21-15-9 Thrusters-pull ups

Used a scaled weight of 55lbs and jumping pull ups. Time 6:16.

I've been slacking off too much because this really sucked. Also my wind pipe was really sore afterwards maybe from all the really cold air in the garage. It's about 25 degrees outside which puts the garage about 10 degrees higher.

Thanks God that workout was less than 10 minutes long!

Shoulder press

1-1-1-1-1-1-1

105lb-110lb-110lb-115lb(fail)-110lb-110lb-110lb

Turkey and Tabata

The good news: I worked out on Thanksgiving day.

The bad news: I took the next three days off.

The good news: I worked out today.

The bad news: I nearly puked.

I knew the holiday would be a rough time in terms of working out and eating. Just too much going on this weekend and dinners out and entertaining the family. Three days off isn't good but I/m back at it today.

Tabata something else: 32 intervals of 8 rnds pull ups, 8 rnds push ups, 8 rnds sit ups, 8 rnds squats, with 20 seconds of exercise and 10 seconds of rest.

Radiosound over at BrandX had a nice Rocky tabata MP3 which you can listen to and helps with the timing.

Glad I did it but glad it's over.