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