For Time:

100 Pull Up
100 Push Up (Hand Release)
100 Sit Up (no wall)
100 Air Squat

For Time:

• 100 Pull Up
• 100 Push Up (Hand Release)
• 100 Sit Up (away from wall)
• 100 Air Squat

This is the retest from 4 weeks ago.

W/ a partner

50 burpees
Helen
Grace
50 burpees

Buy In: 3x10 back squat 75#

WOD: not for time but with plenty of hustle
3 rounds of
20 wall ball (12#)
10 HSPU
6 Push Press (75#)

Cash out: 75 situps, 30 back extensions

Fat Bar Deadlift
2x10, 225#

Deadlift
4x3, 315#, 335#, 335#, 335#

Zercher Squat
4x3, 155#, 185#, 205#, 205#

Press
4x3, 135#, 145#, 145#, 155#

Ring Dips
1x20

Front Squat 2RM

5min Rest then:

“Chief”

3 min AMRAP

3 Power Cleans, 135 pounds/95 pounds

6 Push ups

I did 275lb front squats and got 27 rounds of Chief. Not PR but im ok with that.

9 Air Squats

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

Warm Up:
2x-
10 Squats
10 Sit Ups
100 Jump Ropes
50 Double Unders

then ...
1 2 minute Plank Hold

Mobility:
Hip Flexor
Roll Feet

Max Effort:
One Rep Max - Push Press
150 LBs (PR, +10 LBs)

MetCon:
150 Push Ups

For Time:

• 100 Pull Up
• 100 Push Up (Hand Release)
• 100 Sit Up (away from wall)
• 100 Air Squat

This is the retest from 4 weeks ago.

For Time:

• 100 Pull Up
• 100 Push Up (Hand Release)
• 100 Sit Up (away from wall)
• 100 Air Squat

Front Squat 2RM

5min Rest then:

“Chief”

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.

Love this one. First workout back in 2 months after broken back took LONG time to recover. Scaled to 95#, and stopped at 5rnds each round.

Not too ashamed of FS either, been a while. Good to be back.