Tabata This athlete's choice!

Choose 5 of the following exercises for your Tabata This. Don't forget your weaknesses :)

Score is the lowest number of reps in any set of the exercise. Then add all of the exercises scores for a total.

TTB
Pull ups
Box Jumps
Push ups
Sit ups
Air squats
HSPU
Burpees
This will be done in partners with one partner being the judge/counter.

My Events were: TTB 2, Pullups 2, Situps 8, Air Squats 13, Push ups 3

Baseline: ROM Drills. Every minute on the minute for 10 minutes: 1x suicide run (0m-5m-10m), 10x push up.

Work capacity: 5 rounds: Max rep back squat (170#), max rep hand stand push up, rest 60 sec.
6/7 - 6/6 - 6/7 - 4/4 - 4/4

Durability: 30 minutes Cardio.
3 rounds: 10x GHD sit up, 30sec/30sec side bridge, 10x slashers (30#), 10x reverse hypers.

Turkish Getups 75 of them at 10lbs
Power clean 3 for 8 min EMOTM @65#

Chin Ups:
- work:rest = 1:1
- 10, 8, 6, 4. 2

Standing Dumbbell Hammer Curls + Weighted Dip + Dip:
- 10kg x 5 (each arm) + 0 + 5
- 20kg x 10 + 40kg x 1 + 7
- 22kg x 8, 14kg x 2 + 50kg x 1 + 7
- 24kg x 6, 14kg x 4 + 60kg x 1 + 7
- 26kg x 4, 14kg x 6 + 0+ 7

Standing Arnie Curls + Weighted Dip:
- 14kg x 10 (each arm) + 20kg x 10
- 14kg x 10 + 15kg x 10
- 14kg x 10 + 10kg x 10

Standing Ezi Bar Curl + Seated Ezi Bar Tricep Press:
- 20kg x 7 + 20kg x 7
- 25kg x 7 + 20kg x 7
- 30kg x 7 + 20kg x 7

Dumbbell Hammer Curl (Palms in) + Tricep Cable Pull Down (single arm):
- 12kg x 7 (each arm) + 6.25kg x 7 (each arm)
- 12kg x 7 + 8.75kg x 7
- 12kg x 7 + 11.25kg x 7

5 rounds:
- Row 200m + 14 alternating leg Pistol Squats + 7 Burpees

In teams of 2:
- one person running, whilst other does max work, when person finishes 200m run, swap
- repeat until all work done
- 100 x 24KB Swings
- 100 x Push Ups
- 100 x 9kg Med Ball Sit Ups

Deadlift
5-5-5
315

"Chief"
5rds, 3min on, 1min off
3 Power Clean 135#
6 Push Up
9 Squat

No scores taken

21-15-9
50lb dumbbell squat clean
HSPU

Subbed 50lb dumbbell push press for HSPU

warmup: 480m run, leg swings, pass throughs, box lunge
burgener warmup for cleans 45#
power cleans 100# 7set of singles
bench warmup 45x6 65x6 85x4 115x2 135x1

bench 140# 1x5 1x5 1x8

deadlift warmup 65 85 115 135 145 165 185
15# plate curls 2x20

deadlift 195# 2x5 1x10

shrugs 115# 2x25

“Fight Gone 35″

35 Wall Ball (14 lbs @ 9 ft)

35 Sumo DLHP’s or Clean HP’s (55 lbs)

35 Box Jumps

35 Push Press (55 lbs)

35 Calories Rowed

Strict Press 5-5-5 at 58#
Front Squat 5-5-5 @83#

M/ 38/ 134 lbs/ 5'-6"
As Rx: 14:32
I twisted my ankle the morning before and it was still pretty stiff and sore. I think that was what was messing with my head a bit on the DUs.I usually KILL the DUs, but last night I was tripping all over the place... I didn't warm up an insane amount, and to be honest I wasn't as intense as I normally am. I think that I did well on the last WOD of the heavy OHS, FS & BS and this was a little bit of a let down.
This WOD was a killer. I felt it in my lungs big time (like Open workout 11.1) I was pacing a little bit with the wallballs, and to be honest I can't remember the last time I did higher rep pullups... and I felt them. I normally kill pullups as well, but i had to break them up a bit more than I had thought. I think I could easily shave off a couple minutes off that time. I was looking for sub 12 but that will come.
I love the combo of pullups and DU.. your forearms get a little spicy and then the rope is SOOO much harder to feel passing and controlling it. I am going to work that combo in every once in a while for sure.
GREAT WOD.