Angie (wearing 20 lb vest)
100 pullups
100 pushups
100 situps
100 squats
M/ 38/ 134 lbs/ 5'-6"
At about 4:35 am, I stretched out for about 10 minutes in the house then rode my bike a few miles to the park.
The workout took me about 30:55
WAY Longer than a normal Angie, but very different.
I conciously broke up everything into smaller sets to keep on going and not die out.
I did pullups in 20 sets of 5 reps. The bar was wet but someone had put tape on it.. actually it was too rough and kind of messed up my hands a little bit.
Pushups were done in sets of 10 until 70 and then 6 sets of 5 with only a few seconds rest between sets.
Situps were a bit slower than I would have thought. There was a situp station at the outdoor area where you could kind of lock your toes under a bar, but the vest made me kind of hyper extend at the bottom so after about 25, I was doing sets of 10. I kind of went slow and steady with the squats doing 50, then a few second break and then 25 then 15 then 10.
Good stuff.

@50kg 4 rounds DT + 8x pullups + 12x situps

BACK SQUAT

Performance
1-1-1

Fitness
3-3-3

Establish a new 1 or 3RM Back Squat. If you’re newer, then go for the 3RM. No tempo. The movement standards are as follows:

Begin the lift with both knees and hips fully extended.
Squat down to full depth, until the hip crease passes below the top of the patella.
Return to fully standing in one motion (though it may be slow!).
Feet must remain planted throughout the lift.
If you fail, STAY WITH YOUR BAR and do not bail it on the spotters. Your spotters will help you stand and guide the bar back into the rack.
Post loads to comments.

---

For Time:
50-40-30-20-10 Double Unders
15-12-9-6-3 Burpees

Scale the Dubs to Singles as needed. The goal is a quick metcon with minimal rest.

Post time and Rx to comments.

Strength/Skill

Hang clean - 75% x 2 x 4 @ 135#, 155#, 155# 165#
Snatch balance - 80% x 3 x 2, @ 45#
84% x 2 x 2 @ 45#
Push press - 89% x 3 x 4 @ 95#, 105#, 105#

WOD

1/2 "Cindy"
AMRAP in 10min of:
5 pull-ups
10 pushups
15 squats

I finished with 9 rounds + 24 reps.

21-15-9

Cleans #135/95

Ring Dips

Shoulder Press 5-5-5-5-5 (45#)

Then,

“Diane”

21-15-9

Deadlifts 225/155 (MOD 105#)

Handstand push ups (MOD 2 abmats)

105# felt good for the DL. Try 110-115# next time.

EMOTM (every minute on the minute) for 10 mins

4 Pwr cleans (you choose weight)

Then for time (14.12.10.8.6)

HR Push Ups
Air Squats

Time starts on the first set of pwr cleans

2 Gym Length Bear Crawls
16 KB Snatch + Lunge Each Leg (35#)
4 Gym Length Bear Crawls
12 KB Snatch + Lunge Each Leg
6 Gym Length Bear Crawls
8 KB Snatch + Lunge Each Leg

Skill
Muscle Ups
These are much more efficient now.

Strength
1x20 Deadlifts (80kg)

WOD
For time:
5 muscle ups
60kg Deadlift, 10 reps
15 Sit-ups
Sprint 50 yards
5 muscle ups
60kg Deadlift, 10 reps
15 Sit-ups
Sprint 100 yards
5 Muscle ups
60kg Deadlift, 10 reps
15 Sit-ups
Sprint 150 yards
5 muscle ups
60kg Deadlift, 10 reps
15 Sit-ups
Sprint 200 yards
I am starting to get better at muscle ups since I only did one failed rep.

1) Snatch:

2X2 @ 70% = 125 - I did 1x2
2X2 @ 80% = 140 - i did 3x2, failed 2 reps on the last set
2X1 @ 90% = 155 - f, m?
2X1 @ 95% = 165 - f, f, m, m
4X1 @ 85% = 148.75 - Fx4, lowered to 135# - mx4

lots of fails - though I did hit 2 reps of the 165, missed all 4x1, dropped to 135 and hit them all

Rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.

Part 2 - missed, will make up somewhere somehow someway
2a) 3X5 Snatch First-Pull (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec. DEMO VIDEO
2b) 3X5 Behind the Neck Snatch Grip Push Press – heavier than last week, rest 60 sec.

Skill

10 minutes free-standing Handstand practice.

Conditioning - Modified from:
50 KB Swings 32/24kg
-then-
3 rounds of:
50′ HS Walk
15 T2B
-then-
30 KB Swings 32/24kg

To - 50c A/D, 3 Rounds of 30/30 pushups situps, 30 cal A/D

For time. - 11:37