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Old 08-14-2018, 08:37 AM   #12981
Tim Babcock
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Location: New London  Ohio
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Re: Over 50 Crossfitters Sign In

Agile 8
3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#

5 sets of:
2 TGUs 35, 44, 53, 62, 70#
60 seconds
2 strict ring muscle ups (last 2 with 20# med ball) Also did 1 strict bar muscle up at the end.
60 seconds

15 kettlebell swings 35#
5 goblet squats 35#
5 push ups
10 rounds
11:18

A few stretches to cool down.

My daughter turns 21 tomorrow. My wife and I are taking her to Vegas for a few days before school starts. Should be fun.
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Old 08-14-2018, 05:24 PM   #12982
Bill Hoogsteden
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Location: Dayton  OH
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Re: Over 50 Crossfitters Sign In

WU:
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
10 20" Step ups alt legs
10 Pullups
10 Burpees (Yay! Burpees!!)

WOD:
Sumo DLs 3-3-3-3-3
135# (3)-225#(3)-275#(f Whisky Tango!?! My heel was killing me!!! ) -255#(2)-225#(3)-135#(3)-185#(3)

Plantar fasciitis/Achilles tendonitis sux!!

Evening:
1 mi dog walk
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Old 08-15-2018, 05:15 PM   #12983
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Have fun in Vegas Tim!!

WU:
500 m row
10 Single leg jumps on each leg
50+ SUs
10 Penguin clap jumps
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)
135# Push Press

WOD:
3 RFT:
400m run
10 95# Shoulder to overhead

13:33

I had a tough time on this one with my heel. The runs were slow and I went light on the S2Os to protect my shoulder. I did them in two sunsets rather than 10 straight. But I was able to do 7 in the last round.

Evening:
114 no dog walk with a twenty pound ruck
6 Chin ups with a twenty pound ruck
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