CFT 11192019

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Let’s try this again. I posted yesterday but then realized I didnt edit the video correctly (this was how my whole day seemed like it went 🤦🏻‍♀️). And my workout was no different. I spent probably half the time walking around lol. If muscle ups and shoulder to overhead are in a workout I turn into a big freaking baby. I didnt have a pity party per say, but I definitely was NOT enjoying myself. This was test qualifier workout 3. I got to choose how I did them this week and I knew this one was gonna be the most challenging for me so I picked it to go first. Workout was: For time (15 min cap) 5 rounds 4 RMU 13 S2OH (135/95) then increase weight and perform 5 rounds 4 RMU 7 S2OH (185/125) I made it through the first part 😄 Good thing we have time to work on weaknesses @rodricklopez

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How did everyone's training go yesterday? Did you crush the workout? 

Today we have a pretty straight forward one- its gonna be a "grip and rip" kind of intensity. How long can you hang on to the bar? How bad do you want it? 

Let's see what we got today team!

 

Warm-Up

Lacrosse ball glutes, calves, and mid back.

Stretch upper thoracic, pecs, and quads

then 5 Minutes on each piece of cardio equipment (bike/ski/row) increasing in intensity on each piece, then reset when on the next piece.

then perform

3 Rounds
10 Deadlifts increasing in weight (95/115/145)
15 OHS w/empty barbell x 2 rounds, w/55# x 1 round
30 DU's

 

then

2019 AGOQ Workout 1

3 rounds for time of:
15 deadlifts, 155 lb.
35 overhead squats, 55 lb.
90 double-unders

Time cap: 15 minutes

After the workout spend 10 minutes cooling down on the assault bike and mobilize calves and forearms! 

 


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