World’s greatest warmups

4min Tabata 44lb kettlebell swings

Superset:

• 8 wall slides
• 8 ring push-ups
• 8 ring rows

Then:

• 1x5@135lb deadlifts

Warm-up: World’s Greatest stretch, 90-90s

4min Tabata alternating:

• 35lb KB swings
• 35lb lunges

Then:

• 2x35lb Turkish getups per side

3 rounds superset:

• 6@50lb rear leg elevated split squats
• 8 ring pushups
• 8 ring rows

Then:

• Tabata (3 min) alternating side Copenhagen plank

Tabatas alternating:

• Pushups
• Ab work

Then:

• Wall handstand holds: 3x

Tabatas (4 min) alternating:

• 35lb KB swings
• 35lb lunges

Then:

• 3x35lb Turkish getups per side

Two 4-minute tabatas, alternating push-ups and 35lb kb swings.

Two 4-minute tabatas, alternating push-ups and 35lb kb swings.

Zoya did the same, with jumps instead of the swings.

Then she deadlifted the kb, which is a PR of 35lb at 4 years old and weighing 41lb.

8 min of tabatas, alternating 35lb kb swings and pushups.

10min AMRAP:

• 5 pullups
• 10 pushups
• 15 hip thrusts

6 rounds + 8 reps

After a long 3-month hiatus, my knee doensn’t hurt just from thinking of squatting. So it’s time to ease myself back into shape.

Tabata:

• Pullups: 4,4,4,4,2,3,2,3
• V-Ups: 8,8,8,8,6,5,6,6
• Pushups: 8,8,8,8,4,3,3,3

Note to self: never take so much time off again. This sucked.

Strength / Skill Work

Front Squat EMOM

3 Front Squats EMOM for 10 min: 125lb

Hollow Rock Tabata

8x20sec Hollow Rocks: 95 reps total

WOD

4 rounds for reps:

• 10 Goblet Squats at 70lb
• 100m Run (I subbed in 5cal on the air bike %}
• Max Reps AbMat Situps

Rest 2min between rounds

I got 28, 34, 34, 35 reps

Tabata Pushups: 19,11,7,5,4,5,4,4

• Kettlebell SLDLS: 2x5@35lb
• Tabata Pushups: 10,10,10,7,5,3,2,3
• Tabata Full-body Situps: 14,13,10,11,6,5,7,8

• Pullups: 7, 4, 3, 2, 2, 1, 2, 2 (23)
• KB Swings: about 10-12 each rep
• Pushups: 16, 9, 8, 6, 4, 4, 2, 5 (54)

• 9 pullups, 9 chinups, 6 pullups
• Tabata KB Swings (35lb): 14,14,14,13,13,13,14,13
• Tabata Pushups: 10,10,10,8,8,6,5,5

• Rowing: don’t know how far, the screen didn’t work
• Decline Bosu Ball Pushups: 16,10,6,5,3,3,3,4
• 15lb DB Jumping Lunges: 9,6,5,5,5,5,5,6

• KB Swings: 8x12@35
• Hip Flex-Extend Planks: 8x13
• Full-Body Situps: 15,15,15,14,11,11,10,11

We’re counting this as 100 AMPs because that’s the average number of reps.

Spiderman Pushups: 12, 10, 8, 8, 6, 5, 4, 3

V Ups: 13, 10, 8, 7, 8, 9, 8, 9

9,8,7,7,5,5,5,5

• KB Swings: 10, 10, 9, 9, 9, 9, 9, 9
• Bent-Over Row (left): 16, 12, 8, 7
• Bent-Over Row (right): 16, 12, 9, 10

• Pullups: 9,6,5,4,4,5,5,4
• Pushups: 15,10,9,5,6,5,5,6

• Handstand Pushups: 5,2,1,1,1,1,1,0 (12)
• Pullups/Chinups: 8,6,4,2,3,3,3,3 (32)
• Scissor Jumps: 9,9,8,7,7,7,7,8 (62)

• Pull Ups: 6, 5, 5, 5, 5, 4, 4, 4 (38)
• Dumbbell Thrusters (12lb): 10, 10, 11, 11, 11, 11, 11, 11 (86)
• Sit Ups: 12, 13, 12, 12, 10, 10, 10, 11 (90)
• Burpees: 7, 6, 6, 5, 4, 5, 5, 5 (43)

Lowest scores total: 28