Weekly Workout 11/20 – 11/26

SUNDAY

One of our members is headed off to the Navy so we had a WOD honoring her and then a little bar-b-que and game day.  There was corn-hole, spike ball, and huge Jenga (which I am AWFUL at, I can’t take that kind of stress in my life).  The work-out killed me!  Texas experienced a cold front, 60 degrees ya’ll, so my run was just tears, snot, and an achy chest.  Please bring back the 80 degree weather.

WOD – 3 rounds: 30 hang squat snatch, 30 handstand push-ups, 800m run.  My time was around 36 minutes.  I’m not for sure because I was collapsed on the ground trying to breathe.  Priorities people.

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MONDAY

My calves and achilles were so tired from Sunday’s WOD that I decided to rest, especially once I saw the WOD included burped box-jumps, double-unders, and hang snatches. PASS


TUESDAY

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Weightlifting: 5 sets of 3 clean high-pulls, 1 full clean, and two jerks.  Worked up to 125#

*Now I love me some weightlifting complexes, but high-pulls are not my jam.

WOD: 7 rounds for time: 4 touch-and-go power cleans with a push jerk at 105, 200m run, 6 pull-ups, 4 chest-to-bar, 2 bar muscle-ups.  I finished my 5th round at 125# at the 20min time cap.

* This WOD was meant to be building on the weightlifting, so I dropped weight to 85# and then added 10# each round.  Since I can’t do bar muscle-ups, the scale was 8 pull-ups and 6 chest-to-bar.  I don’t know if I’m still fatigued from Sunday, but this one really exhausted me after the cleans.  And I re-ripped Friday’s rip. 😦


WEDNESDAY

Paying our respects to Detective Benjamin Marconi who sacrificed his life in the line of duty, we joined gyms around the state doing a WOD dedicated to him.  This one was quick, painful, and humbling.

In Teams Of 2 Perform:

2382 Meter Row

-Then Alternating Rounds Of-

20 Rounds Of

11 Toes To Bar

20 Air Squats

16 KB Swings 53/35

For Time

2382-Badge Number

20-Years Of Service

11.20.16- End of Duty

We didn’t really keep time, it wasn’t a race, it was a tribute.


THURSDAY

Thanksgiving, the most gluttonous day of the year which I planned to FULLY celebrate.  Cody and I started today off with a little WOD to pump the heart rate and get the day going.

Buy in: 800 meter run

10minutes EMOM

Evens: 15 dumbbell thrusters 30/20#

Odds: 50 double-unders

Buy-out: 50 burpees.

*This little doozy burned the shoulders pretty badly, but did exactly what we wanted it to.  Kick our ass while not taking up a lot of time.  After the workout we took my brother’s dog on a nice little walk.

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Nothing to do with working-out, every thing to do with my week.  This little chunk is Jaxon, my nephew.


FRIDAY

Our box only had a 9am class and I worked so I couldn’t make it.  REST DAY!!


SATURDAY

Teams of 4, 20min AMRAP:

20 calorie AirDyne between #1&#2, #3&#4 are holding a plank

100 dumbbell thrusters (35/15#)

75 Box-jumps (24/20)

20 calorie AirDyne between #3&#4, #1&#2 are holding a plank

100 dumbbell push press (35/15#)

75 Bent-over rows (135/95#)

At the end, we did some shut sprints with odd-objects.  Love this little addition.

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Live Sore!

Jess

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