JT

Warmup:
800m run
45 seconds jump rope, 15 seconds rest
45 seconds lunge, 15 seconds rest
45 seconds jump rope, 15 seconds rest
45 seconds overhead squat, 15 seconds rest
45 seconds jump rope, 15 seconds rest
45 seconds pushups, 15 seconds rest
45 seconds jump rope, 15 seconds rest

Workout:
JT
21-15-9 of:
handstand pushups
ring dips
pushups

26:46

Boom. Roasted. PR destroyed.

Warmup:
400m run
Some other stuff

Workout:
Back squat 5-5-5 at 95-105-105

Metcon:
For time:
9-8-7-6-5-4-3-2-1 of:
CTB pullups (prescribed was L pullups)
kb swings (12 kg)
box jumps (20")

10:54

Annie

Open gym day yay! I got to go because we canceled practice.

Warmup:
45 seconds work, 15 seconds rest of:
jump rope
squats
hold vertically locked out on rings
pushups
situps

Throw for ~15 minutes with Meagles and Beef

Workout:
Annie
50-40-30-20-10 reps of:
double unders
situps

10:12

Warmup:
400m run
2 rounds of 45 seconds on, 15 seconds rest off of:
squats
kettlebell deadlifts (24kg)
shoulder press (35 lbs)
400m run
2 rounds of 45 seconds on, 15 seconds rest off of:
front squat (PVC)
sumo deadlift high pull (12 kg)
push press (35 lbs)
400m run
45 seconds on, 15 seconds rest off of:
overhead squat (PVC)
medicine ball cleans (14 lb)
push jerk (35 lbs)


Workout:
For time:
30 squat jumps
10 handstand pushups
30 squat jumps
20 pullups (I did chest to bar!)
30 squat jumps
30 ring dips
30 squat jumps
40 box jumps (24")

19:11. Slow, but CTB and as prescribed!

Back squat: 10-8-8-8 at 65-75-75-75. Still recovery, yay.

No metcon.

Max rounds in 12 minutes of:
1 power clean and jerk (I did 85 pounds, prescribed for me was 105)
10 box jumps, 20"

I got 15 rounds.

Back squat 10-8-6-6 at 65 (yay recovery)

I remember the metcon was amazing this day, but I can't for the life of me remember what it was.

Muscle up work. Still don't have 'em.

Muscle up work. Never got one, but I got closer.