Warmup:
15 pushups
15 kb deadlift (24 kg)
jumprope till rower finishes
15 overhead squat (35 lbs)
300m row
10 pushups
10 kb deadlift (24 kg)
jumprope till rower finishes
10 overhead squat (45 lbs)
200m row

Workout:
Hang power snatch
3-3-3 at 65
1-1-1 at 85-95-95(f)

Then 5 rounds of:
200m run
10 ring dips (I used band assistance)
10 pullups
30 second rest

Goal was 6 rounds with a time cap at 12 minutes. I finished my 5th round at about 10:35.

Warmup:
300m run, then stepups while everyone else finished their 800m run
PVC Berenger warmup x3
10 deadlifts (55 lbs)
~15m walking lunges
kb swings (12 kg) while teammate walking lunges
knees to elbows while teammate walking lunges
10 hang power cleans (55 lbs)
~15m walking lunges
kb swings (12 kg) while teammate walking lunges
toes to bar while teammate walking lunges

10 push presses (55 lbs) relay race (girls won!)

Workout:
For time:
15 power clean (85 lbs)
9 kb swing (16 kg)
20 pushups (wall balls were prescribed but I did 2 and decided my hamstring didn't like it so I subbed pushups)
12 power clean
15 kb swing (12 kg)
20 pushups
9 power clean
21 kb swing (12 kg)
20 pushups
9:52

There was supposed to be a 30 second break after the pushups sets but me and Laney forgot. Oopsies!

Fight Gone Bad!

Today was the Fight Gone Bad Fundraiser event! It was so much fun! I had to do my workout and skip out quick to make it to Nemesis practice, but I still had an awesome time. It was HARD.

3 rounds, 1 minute each exercise, rest 1 minute between rounds:
wall ball (14 lb)
sumo deadlift high pull (55 lbs)
box jumps (20")
push press (55 lbs)
rowing

Score is total reps of all exercises (count calories instead of reps in rowing).

My rounds:
17-17-16-11-10
12-11-16-12-10
11-14-16-12-12
=197

Would have been higher but I missed like 6 wall balls -- they had the height, but they didn't hit the target. Eff.

Nasty Girls

Warmup:

Running, rowing, jumproping.
Then 12-9-6 reps of pullups, pushups, situps, squats

Workout:
"Nasty Girls"
3 rounds for time of:
50 squats
7 muscle ups (I did jumping muscle ups)
10 hang power cleans (85 lbs)
13:26

Warmup:
400m run
40 step ups (most people did another 400m run instead of stepups)

7-6-5-4-3-2-1 of:
Back squats (45 lbs)
pushups

Workout:
Back squats:
10-8-6-4 at 65 lbs (still taking it easy)

Max rounds in 10 minutes of:
15 situps
20 step ups (prescribed was 20 jumping lunges)
15 pullups

I did 3 rounds plus 15 situps plus 20 step ups

Pushup/Situp Ladder of Doom

For time:
20 pushups/1 situp
19 pushups/2 situps
...
1 pushup/20 situps

19:29 with knees pushups

Warmup:
Stuff.

Workout:
Max rounds in 20 minutes of:
21 situps
15 hang power clean (85 lbs -- I did 75)
ring dips (I used band assistance)

I got 7 rounds, wooty!

Warmup:
400m RUN!!! I RAN AGAIN HOORAY!
Some barbell work

3 shoulder press, 6 push press, 9 push jerk @ 45 lbs
squat jumps while partner does barbell work
3 shoulder press, 6 push press, 9 push jerk
lunges w/ medicine ball overhead

Workout:
Push Press:
3-3-3 @ 115 lbs
1-1(f)-1(f) @ 135-140-140

Then max rounds in 10 minutes of:
5 pullups
10 pushups
15 squats

I did knees pushups and assisted squats (used a pole to stand up) and did 7 rounds.

Some pushups and lunges for warmups.

Workout:
5 rounds, max reps, ring dips/pullups, 2 minute rest
5/13 - 3/8 - 4/9 - 3/6 - 3/8

Warmup:
50 step ups
200m walk with 25 lb plate overhead
PVC Sumo Deadlift High Pull and Hang Power Clean

Workout:
Hang power clean 3-3-3 at 65 lbs; 1-1-1 at 85 lbs. Still taking it easy on the hamstring.

Then Tabata Fight Gone Bad (minus rowing)
8 rounds each exercise, 20 seconds on, 10 seconds off:
box jumps (20")
wall ball (I subbed in 8kg kb swings)
sumo deadlift high pull (55 lbs - I did 4.5 rounds and then quit cause of the hamstring)
push press (I did situps instead)

My rep counts:
13-8-9-7-7-7-7-7
9-9-9-9-9-9-9-9
9-7-7-7-5(quit)
10-10-10-10-10-10-10-10

60 minutes Vinyasa Yoga

30 min. throwing

10 rounds for time of:
10 squats
10 pushups
10 situps
12:45

1 hour muscle-up work

Warmup:
Some PVC stuff
Some other stuff

Workout:
80 step ups (prescribed was 800m run)

Then 21-15-9 of:
Ring dips
Situps
Push press (65 lbs) (prescribed was thrusters)
Pullups

Then 80 more step ups (prescribed was 800m run)
31:17 as a team workout

PVC Warmup

Some overhead squats (15 lbs)

Overhead squats 5-5-5-3-3-3 at 15 (seriously working the recovery from the hamstring)

Metcon:
Max rounds in 10 minutes of:
9 situps
6 burpee box jump (I subbed pushups and step ups, 12")
3 overhead squat (15 lbs)

I got 8 rounds.

(I'm just guessing on the metcon, I really can't remember what we did.)

1 hour muscle-up work
90 minutes bikram yoga

Warmup:
Some pushups
Some inchworm pushups
10 situps
walk ~15m w/ 25 lb plate overhead
lunge ~15m w/ 25 lb plate overhead
10 situps w/ 25 lb plate held vertical
5 12-kg kb overhead presses per arm
lunge ~15m w/ 25 lb plate overhead
lunge backward ~15m w/ 25 lb plate overhead
10 situps w/ 25 lb plate held vertical
5 12-kg kb overhead presses per arm

Workout:
For time:
walk 100m w/ 25 lb plate overhead
30 L pullups w/green band assist
walk 100m w/ 25 lb plate overhead
30 ring rows
walk 100m w/ 25 lb plate overhead
30 kipping pullups

18:12

Nemefit!

Injury Workout:

30 minutes working on muscle ups.

Then max rounds in 5 minutes of:
6 shoulder press (45 lbs)
12 situps

I got 8 rounds.