Hero WOD Friday

Do you ever look at the workout the night before a WOD and wonder whether or not you should go? Unless it’s one of my “regular” days, I definitely am guilty of doing that.

This week and next I’m on vacation, so I’m trying to fit in as many workouts as I can while I have the time. I looked at the workout last night and said… “Hmmm… I can do that.” So for the first time in quite a while I showed up for a Hero WOD.

It was me and Ev along with Coach Bill and a whole mess of folks. Lorelei, Larry, Justin, Jenny, Todd, Adrienne (& Jayda), Connie, and Caleb. Suffice it to say we were not alone. 🙂

We started with a “bowling” challenge on the rowers. We had 2 teams of 3 and one team of 4. I worked with Ev & Justin. The goal was to hit 100m exactly on the rower. We were as far off as 6m a couple of times and got one strike (100m exactly). And for every meter over or under, you had to do a burpee and a pull-up. It was a good warm-up.


From there we grabbed some empty barbells for a little complex – 5 good mornings, 5 back squats, 5 strict press, 5 front squats, and 5 straight leg deadlifts. We warmed up a bit further and then started adding weight to bars. We had to pair up because there were so many of us.

The workout was “Johnson“:

  • 20 minute AMRAP
  • 9 deadlifts (245/165# Rx, 155/105# Level 1)
  • 8 muscle-ups (or muscle-up progressions)
  • 9 squat cleans (155/105# Rx, 95/65# Level 1)

Olympic weights

Justin and I scaled a bit. We started with 225# for deadlifts and Justin shifted to 185# to save his back. We did 125# for the squat cleans. And all of us except for Todd were working on muscle-up progressions of various types.

It was the squat cleans (as always) that were the worst part of this one. The progressions took a while too, but I always feel like I’m working against my body for squat cleans for some reason.

I made it through three full rounds plus 5 reps. Was hoping to get a bit further, but that’s ok. It was tougher than I expected. Ev made it through almost 4 rounds herself, so she did great too.

Today was my 5th workout of the week. I’ve gone every day so far. We’ll see just how dumb an idea that was when we attempt the Twelve Days of Christmas workout tomorrow as the sixth one. 🙂

Great work everybody! Y’all killed it.


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