"tabata awesomesauce"

4 minutes of tabita's (20sec work, 10sec rest) of:

Ring push-ups
Box jumps at 24"/20"
Shoot-throughs
Air squats

Keep track of lowest reps for each round
Add up each lowest number for total number

5-7-5-12= 29
plus a 25# vest

Warmup

Tabata Style

2 rounds each
Butt Kickers
Knee Highs
Air Squats

WOD

Max Thrusters at 75# unbroken - 21
2 Min Singles for total # - 175
30 Secs rest
Max Thrusters at 75# unbroken - 12
2 Min KB Swings 35# - 33
30 Secs rest
Max Thrusters at 75# unbroken - 8
2 Min Singles for total # - 183

Whew... not a bad first WOD at the house...WOD took 10:55 but it wasn't a time critical WOD... got into a good rhythm on the last set of singles...

Score of 432.. score it total reps.

Been having trouble uploading videos but tried again.

Back Squat 5,5,5,3,3

113-123-133-143-143

Weighted Chinups 5x5

5lbs each round

Press 10, 10, 10

63-63-63 (shoulder still sore from 12.3 sublex)

Ring Rows & Narrow Pushups 3 x 10

Rubber Band Good Mornings 50

Weighted Situps 30 (partition as needed)

Strength:
Power Snatch
2-2-2-1-1-1
115-115-125-135-145F-145

MetCon
2 min: Overhead Squat 1 rep =1 pt
1 min rest
2 min: Double Unders 10 reps = 1 pt
1 min rest
2 min: Push Press 1 rep = 1pt
1 min rest
2 min: Air Squat 4 reps = 1 pt
1 min rest
2 min: Lateral bar jump Burpees 2 reps (over and back) = 1 pt

Score: reps: 7,40,25,72,14 = 68 pts

Warm up

Junk Yard Dog

Mobility
Hips
Shoulders

WOD

A) L-Sit Progression

B) 15 Min AMRAP
5 Strict Pull-ups
15 Hang Squat Thrusters 65# - Prescribed was 75# but wanted more reps.
120 SIngles or 30 DU's

Scored 3+32

This was a good workout... Def need to work on my DU's and Banded Pullups are feeling better so hoping to move to a smaller band or no band soon

21-15-9 reps of:

handstand push-up
pull-up
box jump (M 24"/W 20")

Post total time.

Griff gets with Nicole and this is their baby!

Warm up: 500m row, 20 mtn climbers, 20 abmats, 20 double unders (i was already breaking a sweat after this!)

Skill: 4 x 400m, 30 sec rests in between (when I was done, I was sufficiently tired... ha ha.... my times were between 2mins and 2mins10sec)

15 OHS 65 (MOD 25)
800m run
15 OHS 65 (MOD 25)
400m run backwards
15 OHS
800m run
15 OHS
400m run backwards
15 OHS

Time: 29:23. Struggled with the OHS. Bar felt very light at 25 but still struggled near the end of the 15 reps. Maintained good form. Need to work on keeping knees out. Probably could try 30-35lbs next time.

5 Rounds For Time:

10 Power Snatches (95/65)

15 Russian twists w/med ball (14/10)

20 Double Unders

Erin – 11:43 Rx (w/14lb)

Games Open WOD 12.4

Complete as many reps as possible in 12 minutes of,

150 Wallballs 20/14 (Men to 10′ target, women to 9′ target) - Karen- MOD (10#) 9:14

90 Double unders

30 Muscle ups

Got through 57 DU's. Forgot my rope and just wasn't getting a rhythm with out it. Well that and I was FREAKIN DEAD from the wall balls, lol. When I did Karen last fall I used an 8# wallball, went up to 10# this time, so I'm very happy with that!

Warmup
Hip prep
Squats
Shoulder prep

WOD
15 AMRAP
5 Pullups
15 Dumbbell Thrusters 20lbs
30 Double Unders
7 Rounds + 20 reps

This was a good wod to get moving after sitting all day at the desk. First set of double unders were broken in about 3 sets due to just snagging the rope and losing rhythm. Sets 2-7 were completely unbroken! THAT just made my day! after time expired I decided to finish the set and also did my last round of double unders unbroken. Great feeling to get those down now!