Low Bar Backsquat

Warm-up
Slow build to three rounds of 7 low bar back squats.

Still nursing the knee so I went light.  Finished at 165#.

jp

Tabatta Double Unders

Tabatta Double Unders are what they are.

Warmed up with the Bear.  Ended with 125.

Max: 12; Min 3 – I got to the point when I was trying to force them vice taking a nice easy jump with the rope.

Cash Out was overhead squat fundamentals.

jp

Walk it off

Walk it Off
100m OH Walk - 95#
100m Waiter Walk(L) - 35# KB
100m Waiter Walk(R) - 35# KB
100m Farmers Carry - 45# plate each hand
400m Run

Time: 11:13

The week in workouts

Monday - Didn't do much… Lazy Holiday
Tuesday - MetCon 20 minute AMRAP
"BLAMRAP" - Mod for home use
1- Muscle Up (Jumping Muscle Up with a Dip)
3- Deadlifts (185#)
5- Burpees
7- Box Jumps (20″ - Step ups)
250m Row
Rounds: 6 Full
Wednesday - Bike Ride - 22.5 miles in 1:46
Thursday - MetCon
For Time:
50- Med ball squat-clean, wall-ball shots (First half with 14#, second half
with 20# - Shared due to lack of balls)
1- Rope climb
50- Hand release push ups
1 Rope climb
Time: 10:50
Friday - Strength
1 Rep Max Weighted Pull-up - Started at 20# and ended at 50#, failed at 60#.
jp

Bike Ride

Friday afternoon rode the bike for 19.25 miles in around 1:40ish.  Very heavy wind on half the ride.

jp

Don't drop the baby

5 rounds for time
Half a lap
15 medicine ball sit-ups
15 box jumps
Carry 20# medicine ball for all exercises. If you drop the ball you pay you a 50 burpees penalty.
Time 14:09 - no penalty

Sumo-Jackie

“Sumo-Jackie”

100 Sumo deadlift highpulls with just the bar (45/35)

50 thrusters with the bar (45/35)

30 pullups

Time:12:20ish