Squat
warm-up
50x5, 65x5, 80x3

working set
95x5, 110x3, 125x1+ [(4) 1RM @143#]

Knee is better but not 100%, but hit my minimum rep range though I lifted 125#x5 8 month preggars so I still have work to do. Must keep knees out among other cues but this helped the knee.

Squat 5x10 @ 65#
OH Walking lunges, 25#

Chin-up 5x (Do as many real chinups as you can, and then a static hold for as long as you can. Rest 2 minutes and do next set for a total of 5 sets.)

set 1 : 4 chin-ups, hold 0:15
set 2 : 3 chin-ups, hold 0:10
set 3 : 3 chin-ups, hold 0:10
set 4 : 3 chin-ups, hold 0:10
set 5 : 3 chin-ups, hold 0:10

All above 2 reps & 1st 4 rep set.

Double under practice: 3 DUs mixed with singles.

Whittman”

7 rounds

15 KBS 1.5/1p (MOD: Abmats)
15 Power cleans 95/65 (MOD: 10 back ext)
15 Box Jumps 24/20

I wouldn't even call what I did a mod for Whittman, lol. But at least I got a good workout in. My right hand is shredded from the 100 pullups the day before, so I'm not doing any gripping until it heals up. Once it's better I'd love to try this wod in open gym, it looked horribly wonderful.

Skill:
6 x 3 OH Squat did the bar...knees,knees, knees
Cond:
15 min AMRAP:
Partner up, you go I go after each round, so one person rests while other completes one full round With Kelly "Diesel"
-          10 Thrusters (95/65) did 65...not great, check on form right arm
-          10 bar facing burpees
-          10 pull ups
-          Gate sprint
Kelly did 2 rounds I did 1.3/4 but finished the run with Kellys' assistance. :)

Complete as many rounds and reps as possible in 8 minutes of:
Row 250 Meters
5 Handstand Push-Ups
10 Thrusters (95/65 lbs)
Rest 8 minutes
I wasn't able to find a place to do Handstand Push-Ups, so this became a couplet. I was able to get four sets done, the first set of Rowing I got as fast as a 1:31 pace!

Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups
10 Pull-Ups
Rest 8 minutes
For these, I did 20 Double Unders instead, as I had a weighted rope. For the Pull-Ups, I used the red strap, and for the Push-Ups, I did sets of 15. Because I struggled with the last set of Double Unders, I only got through 3 sets.

Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jumps (24″/18″)
15 Toes to Bar
10/5 Ring Dips
The Box Jumps I broke up into two sets of 10, and for the Toes to Bar I did Knees to Chest on a machine, as the Pull-Up bar wasn't available. For the Ring Dips (because they're one of my worst exercises), I did them on the dip machine, with 75lb of spot, and I only managed to do 5 reps on each set (awful).

Day 16 of 100 Days of Burpees

A.) 4 Sets of :
24 KG KB Push Press x 4-6 Reps @ 11x1
Rest 90 Sec
24 KG KB Walking Lunges x 20 steps
Rest 90 Sec

B.) 5 Rounds for Time of :
Unbroken Pull-Ups x Max Reps
Broad Jumps 6’
Complete 30 Reps each Round
(Example: 20 Pullups, 10 Broad Jumps if 30 Pull-Ups are easy do 29 and 1 Broad Jump before next Round.)

Skill
Sprints - 2x10m, 2x20m, 2x30m, 2x40m, 2x50m
3x6 Weighted Leg Raises 3kg (60s rest)

Strength
5x1 Clean Complex (Deadlift + Hang Clean Pull + Hang Clean + Front Squat)
(67.5kg - 72.5kg - 77.5kg - 82.5kg - 87.5kg)

WOD
Three rounds for time of:
50 Double Unders
10 Handstand Pushups
Tripped up twice in the last fifty double unders. Other than that, everything was fine.

for 3 rounds:
Row 250 m in max effort, then in the time remaining, do AMRAP of DUs.
Report time for rows and # of DUs.
Rest for 2 mins. between rounds
I did:
52.7 + 100 DUs
52.2 + 100 DUs
52.8 + 100 DUs
POST WOD
then I went downstairs and did repeats of:
15 box jumps (24")
15 T2Rings (The first set I altered between T2E &T2R for playing around and getting loose)
I did 4 complete rounds and did some more box jumps at the end as well.
Good WOD. I think next time I'll do 5 rounds.

Muscle Snatch x 3
Power Snatch x 3
Snatch x 3
Snatch High Pull x 3
Snatch Pull x 3
Snatch Deadlift x 3

WOD
50 Kettlebell Clean & Jerks for time. Men use 24 kg, women use 16 kg. Alternate arms as needed.

85
35

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 Pull-ups
50 Sit-ups

Strength/skill

Clean (full squat)
3/3/3/3/3 Max Effort
90 Seconds Rest Between Attempts
12 Minute Cap

Totally botched this and didn't log my weight. Definitely got up to 75#.

DeadLift
10 Minutes To A Heavy Single

165#, no PR, but at least hit old PR. Might need to watch form on this one when going heavy.

---

Conditioning
For Time
50 Squat Clean Wall Ball (20/14)
50 Burpees
25 Squat Clean Wall Ball
25 Burpees

15:54, 12# wall ball

---

Got 3 double unders during the warm up today!! Such an amazing feeling. Just need to work on getting them consistently and linking them - need to remember to keep my form and just jump at the right time, as if I were doing singles.

WOD was killer - feels good to be back!