Sunday-Iron Girl 5K. You can read all about it HERE. It was a great day with my oldest daughter!
Calories:483
Steps: 26,655
Monday-CrossFit.
(A)
Build to a heavy Squat Clean.
* 15 minutes.
(B)
For Time Complete 4 Rounds of:
– 400M Run
– 25 Wall Balls
* Rest 2 minutes.
* Go hard with each round and on the Wall Balls knowing that you have a break coming!
* You will rest 2 minutes after each round.
Calories: 625
Steps: 18,161
Tuesday-CrossFit and yardwork!!
(A)
Gymnastics “Play” Session.
* 10 minutes.
* Work on Kipping Pull-Ups, Handstand Push-Ups, Kipping Toes-to-Bar, Chest-to-Bar Pull-ups, and/or Handstand Walks
(B)
Complete a 10 minute AMRAP of:
– 10 Power Snatches
– 10 Toes-to-Bar
Calories: 674
Steps: 18,384
After my WOD I unloaded a truck load full of dirt and burned an additional 934 calories!!
Wednesday-CrossFit.
(A)
Bench Press
(1.)
Build to a heavy 2 rep lift.
* 10 minutes max.
(2.)
Then complete:
4 x 2 @ that weight.
(B)
Complete 1 minute at each Station for Max Reps:
– 1 minute Calorie Row
* 1 minute Break
~ 1 minute of Alternating Single Arm DB Clean & Press (35-55/15-35)
* 1 minute Break
~ 1 minute of Crawlers w/ a Push-Up
* 1 minute Break
~ 1 minute of Slam Balls (20/15)
** Rest for 3 minutes. **
Complete 2 minutes at each Station for Max Reps:
– 2 minute Calorie Row
* 1 minute Break
~ 2 minute of Alternating Single Arm DB Clean & Press (35-55/15-35)
* 1 minute Break
~ 2 minute of Crawlers w/ a Push-Up
* 1 minute Break
~ 2 minute of Slam Balls (20/15)
Calories: 333
Steps: 15,846
Thursday-CrossFit.
Back squat
5,5
3, 3, 3
1, 1, 1, 1, 1
I ended up hitting a new PR for the back squat at 110#. And I broke parallel, and my coach said I could have gone heavier. Good day.
Calories: 554
Steps: 14,350
Friday-CrossFit.
AMRAP for Ronin
30 minutes, as many rounds as possible
500m row
20X shoulder to overhead (55#)
20X knees to elbows
20X ring rows
20X lunges
It was a partner WOD, so one person was rowing at all times while the other was completing the other movements. My partner and I completed 8 rounds. Ronin was also with me at the gym, and he was having so much fun with his friends that he didn't want to leave. So I got in another workout after my workout.
Calories: 823
Steps: 15,547
Saturday- REST DAY!!! I spent the day cheering on my box bud's at the Festivus Games at TNL CrossFit in Tampa. Post to come soon!!
I worked out 6 days in a row!! I haven't done that in a while. Felt good!!
Total steps: 119,243 Each week it gets a little bit higher!!
How was your week??