Friday, February 28, 2014

Postpartum Class - Day 18---the LAST DAY


Dirty 30 
30 Box Jumps
30 Jumping Pull-ups
30 KBS
30 Walking Lunge
30 KTE
30 Push Press
30 Back Extensions
30 WallBalls
30 Burpees
30 DU

Results:
Lizzie 17:39
Allison 18:30
Darcy 21:18

Wednesday, February 26, 2014

Postpartum Class - Day 17


Warm Up:
Plank to Push-up
Slam Ball

7 Min AMRAP:
7 SlamBalls
7 Push-ups
7 Kettlebell Swings
7 Goblet Squats

1000Meter Row

Results:
Lizzie 4 rds/4:28 1000M
Darcy 4 rds/4:37 1000M 

Monday, February 24, 2014

Postpartum Class - Day 16

Warm UP:
3 Rounds (NFT)
500 meter Row
10 ABMat sit ups
5 Burpees
250 meter Row

Strength:
Shoulder Press-Push Press-Push Jerk

Conditioning:
Row 500 Meters
2 Rounds
10 Push Jerk
10 Burpees
Row 500 Meters

Results:
Darcy 43/48# 10:04
Allison 63/68/83# 9:14
Lizzie 53/68/83# 8:34

Postpartum Class - Day 15

Skill:
Dumbbell Snatch

WOD:
EMOM for 20 Minutes
5 Wallballs
1 DB Snatch Left
1 DB Snatch Right

Results:
Lizzie 8/20
Allison 10/12
Darcy 8/10

Wednesday, February 19, 2014

Postpartum Class - Day 14

AMRAP in 7 
5 Pull-ups
5 Box Jumps
3 DB Cleans
3 Push Press
3 Push Jerk 

AMRAP in 7 
250 Meter Row
10 Situps

Results:
Liz 5 Rds, 3 Rds
Allison 5 Rds, 3 Rds

Monday, February 17, 2014

Postpartum Class - Day 13

Warm Up:
MBC 10 reps (10#)
Agility Ladder
KBS 10 reps (26#)

Strength/Skill:
1RM Clean 

Conditioning:
AMRAP in 7 Minutes:
5 Pulls on the rower under 2:00/500M
5 Cleans

Results:
Steph 63# 4 Rounds + 3 Cleans
Alison 68# 4 Rounds + 2 Cleans

Wednesday, February 12, 2014

Postpartum Class - Day 12

Deadlift Re-test day!

Warm UP:
Air Dyne
3 Rds NFT
10 KBS 
10 KB Deadlifts

Deadlift:
5-5-3-3-1-1

Cash out:
Tabata KBS and Tabata Air Dyne

Results:
Steph 1 RM 200
Allison 3 RM 135

Monday, February 10, 2014

Postpartum Class - Day 11



Warm up:
Agility Ladder

AMRAP in 20 Minutes:
10 Sandbag cleans 35#
Run 50 ft with a sandbag
30 Single unders or 15 DU
Run 50 ft with sandbag
10 Ring Rows

Results:
Steph 7
Allison 6
Darcy 5
Lizzie 5

Postpartum Class - Day 10


Shoulder Press
5-5-3-3-1-1

AMRAP in 12 minutes:
Farmers Carry 50 ft
15 Slam Balls
Sprint
15 Slam Balls

Results:
Allison 65/5 10/18
Darcy 60/4 +30 10/18
Steph 73/5+7 15/26

Wednesday, February 5, 2014

Postpartum Class - Day 9

AMRAP in 15 Minutes:
250 Meter Row
10 Air Squat 
15 Kettlebell swings

Liz- 4 rounds plus row (18#)
Darcy - 4 rounds plus 3 swings (26#)