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

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 

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

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

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

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

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

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#)