Smashby's Training Blog

Workout of the Day-

Row 1000 Meters for time

THEN go right into

4 Rounds for Time of:

10 Ball Slams (20lb ball)

10 Sumo Deadlift High Pulls (12kg Kettlebell)

10 Burpee Jumps (at top jump HIGHER than a regular burpee)

Athlete Results-

Carolyn: 4:08 on 1000m row, 14:08 Total Time

Melissa: 4:16 on 1000m row, 14:31 Total Time

Kristin: 4:20 on 1000m row, 14:25 Total Time

This workout allowed for form to break down pretty fast if you let it, but the girls did a great job of keeping it together.  The ball slams get really hard because the last thing you want to do after throwing a 20lb ball to the ground is to drop with it and catch it on one hop, but you guys did a great job.  On those burpee jumps, though… be careful!  The point is to jump higher than usual.  I’ll let you guys get away with it this time!  Great job pushing through.

Award of the day goes to Timbers, though!  At the end of both the row and the 4 round workout, she really turned it on and finished fast.  We’ll assume since it was the first time I’ve seen it, that she wasn’t sandbagging and just had a rush of adrenaline to catch the other girls.  Right, Kristin?

Great job, and fun pictures below!

Powering through 1000 meters for time!

See? All smiles again after the workout!