100 sit-ups as fast as possible. Max unbroken sit ups should be recorded
Rest 1 min
100 air squats as fast as possible. Max unbroken air squats should be recorded
Rest 1 min
100 DU as fast as possible. Max unbroken DU should be recorded
Rest 1 min
100 back ext as fast as possible. Max unbroken back ext should be recorded
Rest 1 min
100 box jumps as fast as possible. Max unbroken box jumps should be recorded 24"/20"

Sit ups: 100
Back ext: 33
DU: 41
Box jumps: 11
Air squats: 43

26 minutes. I'm weak on box jumps and back extensions.

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AMRAP 20 min

2 No thank you's
4 HSPU
8 ring dips

9 rds plus 1 nty

Close to my previous. Sick all wkend

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Complete 3/6/9/12/15 reps for time of:
• Box jumps (M:24"/W:20")
• Handstand push-ups
• Power clean (M:135#/W:95#)

12:22


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5 RFT

20 lunges
30 AS
40 DU

13:25

I couldn't get my du's down. Fml and this fuckin back injury.


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"Barbara" -strict pull ups

37:16

PR but my last one included BSU and I did reg sit ups this time. I almost feel like I'm regressing cause I wanted to weight train so bad and went too fast getting back into it.


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Complete the following for time:
• 1000m row
• 21/15/9 reps of pull-ups/burpees
• 1000m row

17:38 strict pull ups. My nerve is shooting down my leg so I'm glad I did strict.


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Complete 4 rounds for time of:

Run 400m
50 paralette jumps
A paralette jump is simply jumping over a paralette bar.

13:54. I'm pretty let down on this one. I'm a slow runner anymore but it may be time for some lifestyle changes too.

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Strict "Cindy"

15 rds + 5 push ups. I need to research how many I've done with Kip's vs. no kips. My sciatica returned briefly last night. Maybe it was the positioning? I'm not sure on this.

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Tuesday:

Complete five rounds of:

One minute max power cleans (135/95)
One minute max reps bench press (65% of 1 rep max)
One minute max reps wall balls (M:20#/W:14#)
Rest one minute

Total score 164 bench was 185lbs


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