6/24/16

Warm-up

500m Row
10 Goblet Stretch
10 Passthroughs
10 Kips
10 Front Squats (Bar)
10 Press (Bar)
10 Pull Ups
10 Thrusters (Bar)

Mobility

Partner Front Rack

WOD

Everyday Warrior Workout #4 w/ James

20:00 Time Cap

Partner 1 Completes:

9-28-14
Thrusters @ 95#
Pull Ups

THEN

Partner 2 Completes:

5-20-12
Thrusters @ 95#
Chest To Bar Pull Ups

THEN

As a team complete:

60 Clean and Jerks @ 135#

Result: 20:27 meaning we did 33 of the 60 C&J before time.

I did the second set of Thrusters and C2B pull-ups. I started roughly 8:30-9:00 in and finished my sets around 13:30-14:30 so it took me roughly 5:30 or so.

My main goal was to do the Thrusters unbroken but I fell a bit short. I ended up going 5, 17+3, 6+6. Still when I put the bar down, it was 5-10 seconds and then right back up so not long breaks. I felt really relaxed even during the 17 breathing at the top and bottom. Unbroken Fran coming soon! For the C2B’s, I knew I would break those up. Ended up doing 5, 5+5+5+5, 4+4+2+2.

Once I got off the bar, James hopped right into action with the C&J. We mainly traded off 3 for him then 1 for me because I was a bit gassed. He definitely carried through the C&Js.

Fun time! First time also trying out the Rogue wrist straps which were helpful.

Accessory

5×2 Back Squat @ 225# for fun

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s