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Old Yesterday, 04:04 PM   #13051
Tim Babcock
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Location: New London  Ohio
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Re: Over 50 Crossfitters Sign In

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

A.
3, 1, 2 Kettlebell Complex 35# KBs (44# last round-felt heavy)
10 minute EMOM
3 double kettlebell cleans
1 double kettlebell press
2 double kettlebell front squats

B.
15 minute Air-Dyne Workout
(30 seconds work + 30 seconds rest) X 15 minutes (Load indicator 6.0)
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Old Today, 10:29 AM   #13052
Patrick Tonge
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Location: El Dorado  CA
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Re: Over 50 Crossfitters Sign In

Headed to Lake Tahoe for the Weekend.
10.18.2018 Thursday
WU: AssaultBike .5 Mi.
Then 2 rounds
10 T2B
10 Ring Rows
10 Thruster w/bar

Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Muscle-Ups x Max Reps in 45 seconds
(OR 60-90 seconds of muscle-up skill progressions)

Station 2 – Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3 – L-Sit Hold x 45 seconds accumulated time

WOD:
Against a 12-minute running clock…
Row 1500/1300 Meters
immediately followed by as many rounds and reps as possible of:
6 D Ball Over The Shoulder (90/60 lbs)
12 Toes to Bar
Rounds and Reps
2+10
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