Friday and Saturday

Tabatas
8 rounds of each exercise - Each round is 20 seconds of work and 10 seconds of rest

Burpees
Sit-ups
Mountain Climbers
Wall balls

Count the lowest rep of each eight for each exercise and score that number.

Burpees - 5
Sit-ups - 12
Mnt. Climbers - 5
Wall Ball - 4 (bad second round... :( )
Score - 26

Saturday

20 minute AMRAP of

400m row
21 - 135# Deadlifts

Finished five full rounds with 250m of rowing...

jp

Deck of Cards

We did the deck of cards today...

Deck of Cards (Core Variation)
Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck.
Hearts = burpees
Diamonds = mountain climbers (4ct)
Spades = flutterkicks (4ct)
Clubs = situps
Jokers = Row 500m

Finished the whole deck in about 33 mins. Burnt around 457 calories. Was very pooped. Worst combo was the I pulled the 9 and Ace of Burpees then four cards later got a 10 and king...

Had to do this at home since we have a guy coming in to fix the bathroom.

jp
3 of 100

Press

Straight Press today.

5 rep at 85, 5 rep at 90, 3 rep at 95, 3 rep at 110 (PR), 1 rep at 115 (PR), 1 rep at 120 (PR), 1 rep at 125 (Fail), 1 rep at 125 (Fail)

then As many rounds as you can in seven minutes of

10 Kettlebell (45#)

40 Hammer Throws

20 Mountain Climbers

Lost track of rounds...  But work was performed.

jp

Elevated Deadlifts

Still about 1 1/2 years out...

Warmup: Push/Pull/Sit/Squat

Strength: Elevated Deadlifts (Deadlifts from a raised 2" platform) Max load at 175#

Metcon: Three Rounds for time of

15 Knees to Elbows (hanging from the pull up bar)

15 Hyper Extension (Band training for the back)

15 Squats

15 Mountain Climbers

Time: 5:23

jp