24" Box Step Up with calf raise (10kg dumbells in each hand)
- 3 sets x 5 each leg
Good Mornings
- 20kg x 10, 40kg x 10, 40kg x 10

20kg x 5reps x 2
30kg x 5 x 2
40kg x 5 x 2

7 min AMRAP:

Ring Dips (10)
Pull-Ups (10)

FOR REPS & TIME

4 min. Tabata
"bottom-to-bottom” squat (hold squat at bottom during 10 sec rest )
and then Run 1 mile

Barbara
5 rounds:
20 ring pulls
30 Push-ups
40 Sit-ups
50 Squats
Rest 3:00 between rounds

(16kg x35) x4 w/ 30 sec rest (last set 20 sec rest)
(24kg x15) x4 w/ 20 sec rest

Decided to do some strength work at home since I was short on time. I did a bunch of TGU's with KB's.

2 ladders of 5 with 44lb. KB
2 ladders of 3 with 1.5 pood KB
5 singles with 2 pood KB

Did another workout at home on Sat. AM since parents were still in town and didn't want to bail out on them.

Ladders of KB presses:
5 x 5 with double 44lb. KB's
3 x 3 with 44lb./53lb. KB's

Practiced some DU's as well.

Shoulder Press 5.5.3.3.1.1 65/75/85 tried for 90 no good :-( not a PR

5 min Rest then:

21.15.9

Shoulder Press @ 60% of 1 RM @55lbs

Slamball

Burpee

3 min AMRAP

3 Power Cleans, 135 pounds/95 pounds

6 Push ups

9 Air Squats

Rest 1:00. Repeat for a total of 5 cycles.

This is one of my favorite wods...chasing my PR's this week isn't working out so well for me. Missed it on this one by 1/2 a round

24rounds + 3 pushups