K2E Annie knees to elbows

50-40-30-20-10

DUs
K2E

7!

Start at 185 but quit at 235 due to too much strain on my lower back. No need to risk injury.

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5 Rounds
Run 400m
10 Burpee Box Jumps (24/20)
10 CTB Pull-Ups

23:43

Holy shit I haven't ran in awhile. My stomach cramped so bad I almost shit.


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Strength: 15 min to find 1RM Thrusters
-Then-
8 min AMRAP
1 Thrusters (95/65)
1 KBS (70/55)
2 Thrusters (95/65)
2 KBS (70/55)
etc.


185 thruster clean from ground

8 plus 1


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Strength: 5x5 Shoulder Press
-THEN-
12 min AMRAP
20 WB (20/14)
10 TTB
5 Burpees


145 press. Weak.

4 plus 11

Better.


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"Cindy XXX"

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats


395. Pull ups all strict. Chest to deck every push up.

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DL 5!

185-195-205-215-225-235
Then

5 RFT

5 DL 225
10 box jumps 24"
15 ring dips

225 for 25 reps and form just got better as I went to drive on my heels. Ring dips all strict.

19:49

Been a long time since I've DLd 225 that many reps. My legs should feel that tomorrow.


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20 min AMRAP
20 cal row
20 push-ups
20 Hang Power Clean (115/85)
20 push press (115/85)
20 SDLHP (115/85)
20 push press (115/85)
20 Hang Power Cleans (115/85)
20 push-ups

1 rd 48 reps Rxd


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18 min AMRAP:
30 DU
20 KBS (55/35)
10 STOH (115/85)



6 plus 20 DUs

Top of the classes.


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Max strict pullups in 2 minutes
Rest 3 minutes
5 rounds
Wall-balls 15
TTB 15




27 strict

10:31 Rxd


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Power Cleans 135/95 and Pushups
3-5-7-9-11-13-15

9:36 Rxd.


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5 x 5 C&J

95-115-135-155

2 min max sit ups

54

1 min max KTE

25

I only got to 4 rds of CJ cause my disc started acting up. I could hardly DL 185 without some instability.


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For time
100 Sit-Ups
Run 400m w/MB (20/14)
75 Push Ups
Run 400m w/MB (20/14)
50 Wall Balls (20/14)
Run 400m w/MB (20/14)
25 Head Cutters (55/35)
Run 400m w/MB (20/14)

Subbed KBs swings for headcutters cause they are a useless ignorant movement

26:19.




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Back Squat
3x10
-Then-
3 rounds of:
15 Chest to Bar Pull-Ups
12 Burpee Box Jumps (24/20")
9 Front Squats (165, 115#)

185 and 16:56 Rxd

Wow. The front squats destroyed me. I need to strength train more. Way more.


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Deadlift pyramid 5 to 1 to 5

185-195-205-215-225-215-205-195-185

10 RFT

5 HSPU
10 toes to rings

14:18

All HSPU unbroken lost the ttr at rd 8


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21 – 15 – 9
Wall Balls (20/14)
Pull Ups
Thrusters (95, 65#)
Box Jumps (24, 20")
Kettlebell Swings (55, 35#)

24:14

Subbed push ups for wall balls and KB was 72 lbs.

Did this at home cause I had to take care of Ty cause OoMI had PT. Sucked.


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Cindy

14 plus 5 pulls

No kipping


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Three rounds for time of:
10 Strict handstand push-ups
15 Strict ring dips
20 Strict push-ups
45 Strict pull-ups

31:47

Subbed ring rows for pull ups. Faster than last week




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20-15-10-5
Push ups
1.5 pood kb swings
5-10-15-20
Pull ups
Burpees

12:25 Rxd



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Three rounds for time of:
10 Strict handstand push-ups
15 Strict ring dips
20 Strict push-ups
45 Strict pull-ups



32:12

Subbed ring rows in lieu of a pull up bar. I'm surprised this showed up on mainpage. Most cfrs can barely strict anything. Even most regional athletes that I've known.


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2 RFT -again

Run to mailbox
30 KBs 2 pood
30 burpees

16:52

Much faster than last time. Why? No booze since New Years.

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