1 RM OH squat 1 RM

On the minute, every minute

Clean & Jerk @60kg
1,2,3,4......13,14,15

15 Min Cap

1 rep on the first minute
2 reps on the second minute
3 reps on the third minute
etc...

Completed 8 rounds +1 rep

4.1 miles

Tabata Something Else

20 seconds of work, 10 seconds of rest for 8 rounds for each movement. Move to the next movement after the 8th round with only the 10 second rest between movements. Score is total reps.

Pull-ups - Started Regular, ended with Green band

Push-ups

Sit-ups

Squats

---

Need to work on everything here. Still very weak on pull-ups, push-ups and sit-ups, did well on squats to make my number look respectable. Will have to work on becoming stronger in the other 3.

For Time: 20 Min Cap

150 Box Jumps; 30/24″
* Every minute on the minute perform 10 D/U

I did:

150 Box Jumps; 20″
* Every minute on the minute perform 30 Single Skips

** Time expired with 18 jumps left...pushed through and copmleted them in another 1.5min or so.

Strict Press
3-3-3-3
Push Press
3-3-3-3
Push Jerk
3-3-3-3

*40 wall ball after each lift

175
185
185

Tabata Something Else

20 seconds of work, 10 seconds of rest for 8 rounds for each movement. Move to the next movement after the 8th round with only the 10 second rest between movements. Score is total reps.

Pull-ups - Modified to Ring-rows

Push-ups - Modified - Push-ups on Tire

Sit-ups - Modified to Flutter Kicks

Squats - Rx yay!

Warm Up:
2x
10 Knees to Elbows
20 Lunge Steps
50 Double Unders*

Mobility:
Sit in squat for 1 minute
Roll pain ball on glutes and hammies

MetCon:
Tabata^
Pull Ups (5)
Push Ups (8)
Sit Ups (7)
Squats (15)

*My double unders were so ugly this morning that my friend Josh took the rope away from me during my first round and would not let me have it back … I owe him :)!

^Lowest round total for each workout was the score to be used.

Tabata Something Else

20 seconds of work, 10 seconds of rest for 8 rounds for each movement. Move to the next movement after the 8th round with only the 10 second rest between movements. Score is total reps.

Pull-ups

Push-ups

Sit-ups

Squats

Work on:
Handstand Push-ups
L-sits (Bar, rings, or parallettes)

Mini Lynne:
3 rounds
Max reps bench

Max reps pull ups

I did about 15 or so HSPUs where I acutally touched my head to the 1 ab mat. I think that's the most with 1 ab mat that I've ever gotten, hooray! Also worked on the L-Sits...for some reason I think doing it on the rings is the easiest?? Weird. I tried the bar and the rings.

Also did the mini-Lynne, used 65# and kipped
10/10, 12/7, 10/7