Wake Up. Kick Ass. Repeat.

“Endurance is one of the most difficult disciplines, 

but it is to the one who endures that the final victory comes.”

 ~Buddha

Morning fun

500 swim

Early afternoon

Workout
4 sets of 5 reps (R :25 between sets)

• Front Squats @95
• Chin ups
• Bench Press @ 85#
• Med ball sit ups (12#) on slant board 4sets of 10

Punching on heavy bag 4 sets @ 2 minutes each - man are these hard after the second round, that flurry of 8 hits makes my arms just want to fall off. Yep, pretty much ;). Followed eat set with 10 kicks each side - right side definitely more coordinated, keep working

Thank goodness for my boxing gloves, broke those suckers out today, quick refresher on wrapping technique and good to go! The loss of skin on my borrowed version was not worth it. Some great herbal salve and a little tlc yesterday and they'll be good as new in a few more days. Kind of a reverse hand care issue with swingers and kippers ... I wasn't willing to give up today's session though ;).

Jump rope - 2 minutes on 1 off X2RNDs

3 RNDs

• 20 each side - Boxers Twist (slosh pipe style) w/45# bar
• 20 - Dips
• 20 - Myotatic Crunch (kinda like GHD movement)

Chix Only

"I think the key is for women not to set any limits." ~ Martina Navratilova

Spent the morning with the girls ;)! Way to start the weekend ~


Warm-up
Row 500
4 RNDs
30 seconds Hula Hoop (each round switch direction)
30 seconds Curb Walk

Strength
DE Bench Press 3x10
65# w/chains

DE Front Squat 3x10
45#  squat release on a med-ball

3RNDs
10 Single-leg Hip Bridge (each side)
10 Single-arm KB Swing (each side)
10 Pull up

Skill
KB Windmills 5x5 @12kg
These feel fantastic! Great stretch and form is tight/solid at this weight.

WOD
30 WarriorMakers 20#
I forgot how much I love to hate these (aka man-makers)!

Okay Pacers! Now, let's play some bball :)

Feeling Groovy~

" she's gonna listen to here heart , it's gonna tell her what to do......." ~Tom Petty

WOD - Cascade

WM

ROM

Form DL, HPC, FS, 35#

6 RNDS, each movement one the minute

• Deadlift 65#
• Hang Power Clean
• Front Squat
• Rest

DL     38, 35, 34, 35, 31, 31

HPC  10, 10, 8, 8, 7, 8
FS      10, 10, 9, 8, 8, 7

Hoya! This was hard and fun and hard.

The grip went first. I had to drop and regrip after the 3rd round DL's, must learn to trust the hook grip more. Frustrating because I wasn't too winded, the weight wasn't 'heavy', but just past fatigued, which made the transition from HPC to FS okay but my forearms were SCREAMING.

2 mile Run NFT

50 Sit ups, unbroken
50 Good mornings 20#, unbroken

Nice day! I am really in need of a rest day, but I just am restless, so...listen to my heart ;)~

Capped it all off a few hours later with a pre-coaching WOD of Jeremy.

21-15-9
OHSquat 65#
Burpees (yeah burpees!)

5:13 felt fantastic!