2015-11-04 WOD & Everyday Warrior WOD1

There's an online comp a bunch of us are doing called Everyday Warrior, which is a cancer treatment fundraiser. One workout a week for four weeks, so today we did the first of those

WARM
std warmup
CJ warmup

MAIN

A. Everyday Warrior WOD 1: 15 min cap
- Max burpee-bar-jumps in 3 min
48
- In remaining 12 min, establish a 1RM Clean & Jerk
135, 165, 175, 185
then cleaned 195, but failed the jerk
went down to 190, cleaned it, but failed the jerk again
so, 185.
total score: 185+48=233

B. 10 min AMRAP. Ascending ladder of 2's (2,4,6,8...) of
{
30" Box Jumps
HSPU
}
Completed the 10's, the 12 box jumps, and 6 of the 12 HSPU
2+4+6+8+10+12 = 42 box jumps
2+4+6+8+10+6 = 36 HSPU

I added:

C. One Arm Chinup progression
2x5 chinups
2x3/arm one arm chinup assisted (2 finger)
2x1/arm one arm chinup assisted (holding wrist)

D. BarMUs

4 singles, working on reducing my 'chicken wing'

E. One legged squats

5 pistols/leg

5 shrimp squat/leg