KB swings, push-ups, sit-up

5 rounds:
15 KB swings (16 kg)
10 push-ups
15 sit-ups

Untimed

KB swings; running & bodyweight met con

Strength: on the minute for 10 minutes, 10 KB swings (20kg)

Met con:
- 800 m run
- 50-30-20
  Push-up (strict, not games-style)
  Box jump (20")
  Sit-up
- 800 m run

Time: 23:01

Deck of cards

K = 13
Q = 12
J = 11
A = 10
2-10 = n

Total: 100 reps per suit

Air squats, push-ups, sit-ups, pull-ups (only did 70 pull-ups... right shoulder started hurting)
2 jokers = 25 burpees each

Didn't time it, as I was babysitting/chasing after Clark at the same time.

Cleans; run, squat, push-up met con

5 rounds of the couplet: 1 hang clean + 1 full clean
95 - 105 - 110 - 115  - 125

Met con: 5 rounds
300m run
15 goblet squat (24 kg Rx'd)
15 push-ups

Time: 15:37

Front squats; shoulder-ish met con

Front squat, 5x5 at 135#

Met con: 21 - 18 - 15 - 12 - 9 - 6 - 3
Overhead squat (45#)
Double-unders
Push-ups (Games style)

Time: 12:13

My double-unders were all unbroken! I only broke up the set of 18 OH squats, I think.

Snatch technique; "Chief"; Running!

I ran to the gym, about 1.5 miles.

Worked on snatch technique - pulled from the floor, landed in a full squat. Worked up to 75#.

"The Chief" - 5 rounds. Each round is a 3-min AMRAP, followed by a 1-min rest.
3 power cleans (95#)
6 push-ups
9 air squats

I got 4 rounds every time. Push-ups are always the limiting factor.

Ran home again - tired, but glad I did it.

Running Cindy

15 minute AMRAP:
300m run
n rounds of Cindy (n increases each round)

I completed 3 rounds + the run + 35 reps

Pull-ups felt springy! I never had to break up a set of 5. Push-ups felt hard, of course.

Jerks, shoulder-intensive AMRAP

Split jerk: 8 singles at 85% (110#)

3 rounds
3 min AMRAP:
 - 3 jerks (95#)
 - 6 kettlebell snatches (16 kg) - 3 per arm
 - 9 push-ups
1 minute rest between 3-min intervals

Rd. 1: 2 rounds + 4 reps (40)
Rd. 2: 2 rounds + 1 rep (37)
Rd. 3: 2 rounds + 1 rep (37)
Total: 114 reps

Light met con

Took it easy today - definitely feeling Friday night's workout. Also, I was minding Clark.

5 rounds:
10 - 8 - 6 - 4 - 2 Power cleans (75#)
10 - 8 - 6 - 4 - 2 Push-ups
30 double-unders

8:30

Couldn't finish the last set of double-unders - my right calf got injured. My 3rd set was unbroken though!

Deadlift, double-under met con

5 rounds:
3 deadlifts (185#)
6 OH squats (75# 1st round, 45# thereafter)
12 push-ups
24 double-unders

12:04

Rx'd was 195# / 95#
Push-ups were slow. All double-under sets were unbroken!

Cleans & a met con

Worked up to a heavy triple on the clean. Got 115x3. Tried 120, but failed on the third one.

Met con: 5 rounds
21 weighted jumps (45# barbell)
15 kettlebell swings (16 kg)
9 push-ups

11:18

450 BW exercises in FL!

15 rounds:
- 10 push-ups
- 10 sit-ups
- 10 squats

23:30 or so

Helen-ish

3 rounds for time:
500m row
21 KB swings (16 kg)
12 pull-ups
10 push-ups

16:43


Pull-ups were a little tougher than usual with the rowing thrown in! Swings and push-ups felt pretty good.

Deadlifts, Push-ups @CFD

10 rounds:
15 deadlifts (95#)
15 push-ups

16:44

My push-ups felt strong! Yay! Did them mostly in sets of 10+5.
Quads were burning on the deadlifts... so my form was off. Back felt fine though.

150 bodyweight exercises @CFD

25-50-75
Air squats
Push-ups
Pull-ups (scaled to 10-20-30)
Sit-ups

Time: 35:29

The pull-ups were slow, and the last 15 push-ups were *tough*.

Back squats & met con @CFD

Back squats, 5x5, 55% - 75%
115 - 135 - 155 - 155 - 155

Met con: 21 - 15 - 9
100m row
KB swings (20 kg)
push-ups
(and one more 100m row after the 3rd round)

Time: 6:56

Push-ups & double-unders @CFD

Jog to the gym - 13:37 (1.5 miles)

Warm-up:

100m jog w/sandbag

2 rounds:

8 burpees w/box jump (18")

8 hang cleans/thrusters

6 cartwheels (3 per side)

100m jog w/sandbag

WOD: 4 rounds

25 push-ups

50 double-unders

Time: 13:24

My push-ups were slow. I mostly did them in sets of 5.

My double-unders started off not-so-bad and got better each round!

Run home: 14 minutes

Barbara Lite @CFD

5 rounds:
10 pull-ups
20 push-ups
30 sit-ups
40 squats
3-minute rest

26:26

Individual round times:
2:39, 2:52, 3:00, 3:01, 2:56

Tabata something else

Pull-ups: 5, 5, 4, 4, 3, 3, 2, 3 = 29 (I think... sort of lost track)
Push-ups: 7, 8, 8, 8, 8, 8, 8, 10 = 65
Sit-ups: 8, 10, 10, 10, 10, 10, 10, 10 = 78
Squats: 20, 20, 20, 20, 20, 20, 20, 20 = 160

Total: 332

I felt good on this!

Back squats & Met Con @ CFD

5RM back squat: 185#

Met con:
50 pull-ups (Rx'd was chest-to-bar... I barely got my chin above the bar)
100 squats
50 push-ups
100 sit-ups (Feet anchored by a kettlebell... does that count as scaling?)
Time: 15:19