For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders

Time: 47:57

"Tabata Something Else"

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Actual: 28 pull-ups, 78 push-ups, 152 squats

400m, HS apush ups, pull ups

Five rounds for time of:
Run 400 meters
15 Handstand push-ups
15 Pull-ups


Actual: 3 rounds, time 22:16

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Actual:
Dead lift 135 pds
Dips from blocks
Time 5:36

Barbara

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
(3 min. rest between rounds)

Actual:5:22, 6:58, 8:34
To tired to complete 5 rounds

Run 400 meters and hip Extensions

Four rounds for time of: Run 400 meters
30 GHD Hip Extensions

Actual:
Jump rope
30 GHD Hip Extensions
Time: 17:33

Hang Power Clean

Hang power clean 3-2-2-2-1-1-1-1-1 reps

Actual:
Had to do these with my 24k kettlebell.
Time: 7:18

Mary

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups


Actual: 3 full sets, 5 hs,10 ls, 8 pull-ups

Tabata Squats

Two rounds for score of:
Tabata Squats
Muscle-up for four minutes
Rest
No rest between finishing T. squats and muscle-ups. This is a 16-minute workout with rest at 8 minutes. Multiply lowest squat count for all eight intervals by the number of muscle-ups completed in four minutes for each round and post to comments. Substitute 5 pull-ups and 5 dips for each muscle-up if necessary.

Actual:
Tabata Squats
19,19,20,20,19,18,18,17
4min pull up-bar push ups 4

3 min. rest

Tabata
20,21,19,17,16,15,14,15
4min pull up bar push ups 3 plus one extra pull up

14x3=42

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ body weight
Bench press: body weight
Clean: ¾ body weight

Set up three bars and storm through for time.

Actual: all with 24k kettlebell
Time:22:38

Bad Planning

30-25-20-15-10 and 5 rep rounds of:
Burpee
L Pull-up

Actual:
30-25
Time:21:59

I really blew it on this one. I waited too late in the day, and lack of sleep from New Years. Disappointed