It’s not rocket science…

"Nicole"

Here was the work out today:

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

I paced myself a little better on the run today. The track was also 440m so I just ran the whole distance. I completed 8 full rounds (I was shooting for 9). Here is a breakdown of the workout:

440m, 14 Pull-ups / 440m 10 Pull-ups / 440m, 10 Pull-ups /  440m, 10 Pull-ups / 440m, 10 Pull-ups / 440m, 10 Pull-ups / 440m, 10 Pull-ups / 440m, 10 Pull-ups 

I completed this in 19 minutes and 18 seconds. I went ahead and knocked out two more sets of pull-ups just to get an even 100. 

Time to make up for some of the workouts I missed earlier this week.

I ran a couple of substitutions because of space in the gym.

50 Box jump, 24 inch box
50 Pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 75 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
2000 meter row

Finished the entire thing in 38 minutes and 17 seconds. That’s 450 reps, more than 40,000 lbs moved and 2,000 meters rowed in less than 40 minutes.

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

HERE ARE MY RESULTS:

#1 - 5 rounds (+ 3 PC, 6 PU)
#2 - 5 rounds (+ 3 PC)
#3 - 5 rounds (+ 3 PC)
#4 - 5 rounds (+ 1 PC)
#5 - 5 rounds (+ 3 PC, 3 PU)

I’m playing catch-up so I have two workouts to post.