11/18/16

Everyday Warrior Workout 4!

WOD #1

“Brittany”

9 Squat Clean 195/125 (Brittany PR at #197)
28 Toes to Bar
14 Thrusters 135/95
30 Calorie Row

Time: 11:04

Holy cow! This one smoked me. I was feeling pretty beat up from all the work this week anyway, but the heavy cleans really had me gassed. I was doing singles with 15 seconds rest between them. Did the T2B in 16-12 and then the thrusters in 3-3-3-3-2.

WOD #2

“Cindy Archibald”

4 Rounds
5 Front Squats 165/115
5 Pull Ups
5 Hang Clean 165/115
10 Hand Release Push Ups
5 Push Jerk 165/115
15 Air Squats

Time: 33:56

By far, this was the hardest workout mentally that I’ve ever done at CFU. The push jerks in particular were terribly difficult. I was doing singles, which meant I had to clean the bar up every time. I was really really gassed from the first workout and then from the volume this week. Anyway, I finished. Definitely marking this one with “Repeat” so I know to do it again!

10/25/16

Warm Up

2 Rounds of 10 Reps:

Samson Stretch
Overhead Squat
it-up
Back Extension
Pull-up
Dip

Met Con

Everyday Warrior Individual Event #1

12 min AMRAP:

3 Deadlifts (275#)
3 Box Jump Overs
3 Deadlifts
6 Box Jump Overs….

Box Jump Overs continue to increase by 3.

Result: 197 (30+2)

Met Con

Max Effort 5k Row

Jeremey: 20:08
Charlotte: 24:13

My row could’ve been a good bit faster, but I was destroyed from the Everyday Warrior WOD!