10,9,8,7,6,5,4,3,2,1 reps of:
Squat Clean (52kg/115lbs)
Burpee

Complete in every minute for 30 minutes:
5 pull ups
10 push ups
15 squats

completing the round as fast as possible on every minute will give you the remaining of the minute to rest before you have to start the next round.

21-15-9 of:
Deadlift (50lb dumbbells)
Handstand Push-Ups

Used dumbbells which helped me keep a straight form after tweaking my back early last week. Still working on the handstand push-ups, and didn't hit the right balance and stride until the second round.

2-position Clean + 2 Jerks x 5. This is a long set. Keep the weight
light enough to be sure good form and speed is maintained in your second jerk too.

Max Rep Shoulder Press (increase from last week)
65lb: 5 Reps

Practice Turkish Get Ups
30lb Kettlebell

For Time:
50 Sit Ups
40 American Kettlebell Swings (35lb)
30 Ring Dips*
20 Box Jumps (20")
10 Burpees
20 Box Jumps (20")
30 Ring Dips*
40 American Kettlebell Swings (35lb)
50 Sit Ups

13:59

BW: 130lbs

*My Ring Dips are really slow and still not very strong...practice.

Morning (10am) Yoga: 60 Minutes

50-sit ups
40-KB swings (70#)
30-ring dips
20-box jumps
10-burpies
20-box jumps
30-ring dips
40-KB swings (53#)
50-sit ups

Back Squat

Establish 1RM

1-1-1-1-1-1-1-1-1-1

135-155-165-175-185-195-205-225-240-250

PR by 30lbs. First time using the low bar technique.

50 Sit Ups
40 KBS (53lb)
30 Ring Dip
20 Box Jump
10 Burpees
20 Box Jump
30 Ring Dip
40 KBS (53lb)
50 Sit Ups

I did yesterday's CF Richardson WOD today. First all out effort on a WOD since I tweaked my knee two weekends ago at my alumni basketball game. Knee felt good, a bit sore afterwards, but the good thing is that it didn't hamper my movements during the WOD. I did feel like I could throw up when I finished :-)

Second WOD today...worked in a few light sets of backsquats (135lb). Knee feels like it's getting back to normal. Not worth going heavy yet.

1 Minute Each of:
Knees to Elbows
Plank
Side Plank (left)
Side Plank (right)

30 Seconds Each of:
Heel Touches
Hip-Raise Crunches
Medicine Ball Crunches (20lb)

50 Sit Ups (1:24) started to feel the 100 sit ups from the earlier WOD around rep 30. Felt good that I still got thru the set unbroken.

for time: 12-9-6

squat snatch 15 kg
ball slams 10 kg