Run and squat

4RFT
400m
50 squats

A blistering 24:15 LOL

Anything involving my arms is out right now, so this one that I've wanted to try for a while came to mind.
Man I run badly! :-)
And then the squats were a grind. I'll see how my knees feel tomorrow, that's the real test. I used my hamstrings much more than I used to, I know that, but was it enough? We'll see.

I'm glad I finally had a crack at it, now I know the time to beat. I'd say I could hardly do worse, but I do have a certain aptitude in that direction.

"Silver care" - Brand X workout, Mikki's Birthday WOD

Buy in:
Max hollow rocks

25
More like semi-hollow bumping situps and leg raises

WOD
“Silver Care”
5 rounds
Bear crawls 2 x 15m
Max squats in 46 sec.
Max push ups in 46sec.

12:43
Round Squats Push-ups
1             21        16
2             20       16
3             19        14
4             25        13
5             21        15

I wrote 25 for round 4 and then thought, “nah, must have lost count and only did 15”. Then I got 21 on the last round and I was going slower there than I had the previous round. There’s a groove I sometimes hit when I air squat where I can bounce them out like nobody’s business (and using my glutes and hamstrings this time, yay!), but finding it is a hit and miss (mostly miss) affair. While it’s frustrating I know it’s there someplace so I’ll keep looking for it.

Cash out:
1:30 L-sits

90 seconds of horrible.

Oh, and Happy Birthday Mikki.
A shame a nice lady like you gets a horrible workout like that for your birthday. I blame that midget you married. ;-)