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Way to go guys!

[B]WU:[/B]
1 mi run
50 SUs
10 single leg jumps on each leg
10 Penguin clap jumps
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
1, 2, 3, 4, 5 Pull ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
30 Walking lunges, 45#
30 KTEs
30 Sit-ups
30 cal row
30 Sit-ups
30 KTEs
30 Walking lunges, 45#

13:34

[I]The second part of the WOD seemed to go faster than the 1st part.[/I]

[B]Evening:[/B]
1 mi dogwalk

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Thanks.
Bill amazing back squat 17/300lbs!! Amazing!
And Patricks OVH squat is good also!!

Wed 31jan:

Lying legraise 15reps
Ring rows 13reps
Push ups 10reps
as ciriut for 5rnds

Bottom squat position hold
1min, 1min 1min
Hanging from bar
30sec,30sec,30sec

EMOM
Kb swing 10/16kg (one pood)
5min.

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1.31.2018 Wednesday
WU: Run 400M then 3 Rounds
30 sec. Handstand Hold
10 air-squats
15 cradle-rocks

6 x 2 Front Squat
6 sets of 2 reps
85-135lb

WOD:
12min. AMRAP:
3 Wall Walks
6 Front Squats (185/125#) 105lb for me
9 Bar Facing Burpee

3rds + 4

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Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – Hexbar Deadlift x 6 reps 185#
Minute 2 – KB Press x 6 reps 35# KBs
Minute 3 – Air Squats x 15 reps
Minute 4 – Kettlebell Swings x 15 reps 53#
Minute 5 – Strict Ring Muscle Up x 2 reps

B.
Air-Dyne
7 x (60s on 60s off)
14 minutes
Load Indicator: 6.0

20 Flexbar Wrist Extension while in deep squat hold
Banded forearm stretch
Negative part of a HSPU
5 rounds

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Lots of fire breathing going on guys! Awesome!

[B]WU:[/B]
1mi run
50 SUs
10 single leg jumps
10 Penguin clap jumps
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 push ups
1, 2, 3, 4, 5 Pull ups

[B]WOD:[/B]
20 min AMRAP:
25 Burpees (Yay! Burpees!!)
15 Body weight Back squats, 225#

4 rounds and 17 Burpees (Yay! Burpees!!)

[I]What a killer! I tried to keep moving and resting on the bottom, which helped. Though each round took almost 5 min per round.[/I]

[B]Evening:[/B]
1 mi dogwalk

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Go on folks!!

Fri 2 Feb:

Bike 10min
AirBike 5min

Overhead pulley tricep extensions - Barbell row, reverse grip (as warm-up)
30/20kg -> 10/barbell
30/25kg -> 10/40kg
30/30kg -> 10/40kg
23/35kg -> 10/40kg
20/40kg -> 10/40kg

Db snatch
10/15kg 10/20kg

21-15-9 of
Db snatch 22,5kg (50lbs)
T2b
Something happended with my flex timer app, i saw at the clock at sometime 5min or so, but when i was done it has gone off??

Total of 3min at sitting at bottom squat position.

Have a nice weekend folks!

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Nice WOD Jan! I hate it when the timer gets messed up!

[B]WU:[/B]
1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 KBS, 1.5 Pood

DLs:
3 @ 260#
3 @ 295#
7 @ 335# [I]PR!! :pepper::kicking0:[/I]

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1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pull ups
10 KBS, 1.5 Pood
Shoulder Press:
3 @ 100#
3 @ 115#
4 @ 130#
5x10 @ 70#

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Yesterday
Bouldered at Rock Mill. 2 blue + 2 orange

Today
Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 Strict pull ups 0, 10, 20#
3 Arm Bars 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3
Single-Arm Single-Leg Romanian Deadlift 2-3-5 53#, 2-3-5 62#, 2-3 70#
One-armed KB Bench Press 2-3-5 35#, 2-3-5 44#, 2-3 53#
Strict Pull ups w/10 pounds

Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 10
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps
Minute 5 – AB Wheel Roll Outs x 10 reps

20 Flexbar wrist extensions
Banded Forearm Stretch
3 rounds

I think I'm fighting a bit of a cold.
I hope everyone stays healthy this winter.

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Bill, have you ever deadlifted 400lbs?
If not, it's yours, just go for it!!
Should come with that kind of set with 335#

Sun 4feb:

Bike 5min

Light barbell curls and seated french presses with EZ-bar for warmup (and pump:kicking0: )

1min on / 1min off.
Circulating on minutes with
Assault Air Bike -> SkiErg -> C2row
1min - 215m - 244m
1min - 219m - 258m
1min - 224m - 249m
1min - 209m - 254m
1min - 212m - 251m
1min - 220m - 231m
1min - 214m - 257m
1min - 224m - 257m
1min - 227m - 258m
1min - 227m - 277m

Some strech.

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Stay Strong Fellas!! Nice DL PR Bill!!
OK.... So Friday I took it easy and did some movements to Prep for a X-Fit 2-Man Comp. Saturday, then Saturday I did this:

5 8MIN WOD WITH 2MIN IN-BETWEEN
1st workout
8 Minutes to get as many reps as possible
5, 10, 15, 20, 25, 30, etc. Reps of
D Ball Over the shoulder and
Assault Bike Calories

50/40 for the D Ball Weight 1 partner working at a time.
-Assult Bike Calories will be reset each round, make sure the timer is moving so your cals will be counted.

2nd Workout:
8 min Amrap
100 Single Unders
50 Wall Balls 18/10
40 Knees to waist
30 Partner Clapping Push Ups from feet or knees (hand release at the bottom high five your partner at the top)
20 Jumping Pull Ups

3rd workout
8 min amrap
15 Hang Squat Cleans
15 Shoulder to overhead
15 burpees over the barbell
As a team, one person working at a time.
95/65

4th workout/ 8 Min to find MAX.
Each athlete will find a max snatch and hang snatch.

The bar can not be set down in between movements.
A squat or power variation of the lift can be used.

5TH WORKOUT
Wall Walks
Burpee Jumping Bar Muscle Ups
Bear Crawls in 10' Sections
Tire Flips with a jump in and out after each flip

THAT was a TUFF COMP.!!! I was dying at round 3.... rested some thru Round 4. Did fine thru round 5 I thought..... then had to RUN out of the place PUKE'd:yikes: Felt great after that!!! This crud is tuff on us old guys!! I love it!!:pepper::kicking0:

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Jan, I have yet to do a 400 lb DL, but it's coming soon!! :rofl: Thanks for the encouragement!!

Good stuff guys!!
[B]WU:[/B]
500 m run
50 SUs
10 single leg jumps on each leg
10 Penguin clap jumps
DU attempt
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
1, 2, 3, 4, 5 Pull ups with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Shoulder Press 1-1-1-1-1
95#, 125#, 145#, 155#(f), 135#, 140#
Push Press 1-1-1-1-1
95#, 115#, 135#, 155#, 160#
Push Jerk 1-1-1-1-1
115#, 135#, 145#, 155#, 165#

[I]I felt good about the lifts, though my form on the jerks needs work...[/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pull ups
10 KBS, 1.5 Pood
10 Goblet Squats, 1.5 Pood
Back squat:
5 @ 255#
3 @ 290#
10 @ 325#
5x10 @ 170#

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02.05.2018 Monday
WU: 2 Rounds
30 DU/ 60 SU
10 PVC OVH Squats
10 Pull-ups
15 Push-ups

SKILL:
Muscle Up transistion practice

3 x 3 Tempo Overhead Squats
3 x 3 Tempo Overhead Squats (3-3-1-1)
*quality over load
**ascending or straight sets
55lb, 65lb, 75lb

WOD:

2 RFT:
30 Overhead Squats (65#)
4 Jumping Muscle-Ups
30 Push Press (65#)
4 Jumping Muscle-Ups
19:44
Worked on MU and seems we did alot of OVH squats today...........

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Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 Strict pull ups 0, 10, 20#
3 Arm Bars 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Every 90 seconds (3 sets of each):
Station 1 – Hex-bar Deadlift x 8 reps 185#
Station 2 – Reverse Snow Angels x 20 reps
Station 3 – Banded Glute Bridges x 30 reps

B.
For time:
40 Russian Kettlebell Swings 53#
50 Double Unders
30 Russian Kettlebell Swings
40 Double Unders
20 Russian Kettlebell Swings
30 Double Unders
7:47

1 strict muscle up
20 Flexbar Wrist Extension while sitting in deep squat
Banded Forearm stretch
5 rounds

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[B]WU:[/B]
500 m row
50 SUs
10 Single leg jumps on each leg
10 Penguin clap jumps
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
1, 2, 3, 4, 5 Pull ups with a 30 second rest between sets
10 Burpees! (Yay! Burpees!!)

[B]WOD:[/B]
T
5 RFT:
100 m Sprint
10 Squat Clean Thrusters, 115#
15 KBS, 70# (a gentleman's 2 Pood)
100 m Sprint
2 min rest between rounds

36:24

[I]A brutal suckfest. The sprints were tough. I was able to keep the rounds to about 5 and ½ minutes each. The thrusters were done as singles, maybe going lighter and focusing on form.[/I]

[B]Evening:[/B]
1 mi dogwalk

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3 TGUs each arm 35#
20 KBS 35#
2 TGUs each arm 44#
15 KBS 44#
1 TGU each arm 53#
10 KBS 53#
1 TGU each arm 62#
10 KBS 62#
1 TGU each arm 70#
10 KBS 70#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
5 rounds (Each round between each set of TGUs and Swings.

10 Minute EMOM
2 cleans
1 press
3 front squats
2 35# KBs

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2.06.2018 Tuesday
WU: RUN 400M then 3 Rounds
60SU
10 Thrusters w/bar
20 Situps

1 x 1 Clean & Jerk 1rm
Worked 95-135lb

WOD:
“Grace”
For Time
30 Clean & Jerk (95#)“Grace” 95lb for me
5:27 1st time doing Grace

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Good work fellas...
Seemed nice competition you had Patrick.

Tue 6 feb:

Hammer curl -> Lying Db tricep extensions
15/6kg -> 15/6kg
15/6kg -> 15/6kg
15/12kg -> 15/12kg (ca 27lbs)
15/12kg -> 15/12kg
15/12kg -> 15/12kg
15/12kg -> 15/12kg
15/12kg -< 12/12kg

Wed 7 feb:

Bike 5min
C2row 5min - 1143m
Some curls,presses, rows and upright rows fo warmup

Sledge push 40m (2x20m ca 130ft)
20kg,60kg 100kg 120kg
Barbell rows
6/60kg 6/90kg 5/110kg (242lbs) 5/110gkg 5/110kg
Low incline Db bench press
10/12,5kg 6/25kg (55lbs) 6/35kg 5/40kg (88lbs) 5/40kg 5/40kg
Db alternating upright rows
10/12,5kg 6/25kg 10/12,5kg 4/35kg 10/12,5kg 4/35kg 10/12,5kg
Felt good to alternate between light and heavy weights each set.
Overhead pulley tri extension
30kg: 30,22,22reps.

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Yes- Thank You Jan- The competition was Tuff!!! I was Spent from doing those 5 work-outs in a row!!

2.07.2018 Wednesay
WU: Run 400M then 2 Rounds
10 Cradle-rocks
10 push-ups
10 lunges
10 air-squats

10 x 5 Back Squat on the min

OTMX20
Odd: Back Squat X 5 Heavy
Even 5-10 Strict Pull Ups

WOD: 15Min time Cap.
10 Rounds:
10 Pistols (Alt.)
10 Toe-2-Bar

7rds. I worked the Pistols with box and a band on occasion.

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Wow! Everyone is kicking @$$ and taking names!

[B]WU:[/B]
1 mi run
50 SUs
10 Single leg jumps on each leg
10 Penguin clap jumps
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
1, 2, 3, 4, 5 Pull ups with a 30 second rest between sets
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
5 min AMRAP:
3 DLs @ 275#
5 Push press @ 115#

3 rounds + 3 DLs ± 4 Push Presses

[I]Got the 1st round done in about 40 seconds. Unfortunately, I couldn't keep it up. At least I was able to get one more round than I did 3 years ago in my last attempt.[/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pull ups
10 KBS, 1.5 Pood

Deadlift [I]What was I thinking?!??[/I]
5 @ 275#
3 @ 305#
0 @ 350# [I]Tried 3 attempts, but my back didn't cooperate![/I]:yikes::shrug:
5x8 @ 185#

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7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 12, 14, 16 reps
Station 2 – Turkish Get-Ups x 4 reps (2 each side) 53#
Station 3 – Side Plank x 30 seconds each side

B.
Three rounds for time of:
50 Double Unders
6 Strict Pull-Ups
12 Kettlebell Snatches 44# (6 each arm)
9:50

20 Flexbar Wrist Extensions
Banded Forearm stretch
3 rounds

Thanks Bill! You too. I'm just trying to stay healthy and functional. Life can extra challenging if you don't have your health. Guard it like a pit bull guards its home.

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Fri 9 Feb:

@home:

Kb swing -> hanging leg raise
8kg Kb: 10reps -> 5reps
10 -> 5reps
15 -> 5reps
20 -> 5reps
16kg (one pood) 10reps -> 5reps
24kg (1,5pood) 10reps -> 5reps

EMOM:
Kb swing 5/32kg (2 pood) -> 5reps hanging leg raise
10 min.
This was good, i liked it !

"Holte" holds.
You probably have seen on youtube 'Kristin Holte Core stability'
Idea from that, lying on floor, hands in front of your head so that elbows are at nose level, palms about 4" apart, from there pressing up for a hold for a count to three - thats one rep
4sets of 5 reps.

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Tim, Love the quote!

Jan, Wow! That Kristin Holte video is awesome! I've seen push ups like that, but she takes it to another level!!

[B]WU:[/B]
500 m row
50 SUs
10 Single leg jumps on each leg in both directions
10 Penguin clap jumps
DU attempts
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog holds
10 Push ups
1, 2, 3, 4, 5 Pull ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Kelly (modified)
5 RFT:
400 m run
30 20" box step ups (some box jumps)
30 14# Wall ball shots, 10 feet

34: 09

[I]A brutal suckfest! At least I was able to do the last WBs straight through![/I]

[B]Evening:[/B]
1 mi dogwalk

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1 mi dogwalk
1.38 mi dogwalk
10 10# DB Shoulder Press
10 Burpees (Yay! Burpees!!)
10 Pull ups
10 KBS, 1.5 Pood
Shoulder Press:
5 @ 110#
3 @ 120#
2 @ 135#
5x10 @ 70#

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2.09.2018 Friday
WU: Row 400M then 3 Rounds
10 PVC Pass-thrus
10 PVC OVH Squats
10 Push-ups

4 Sets:
7 Power Snatch @ 65lb

WOD:
For time:
50 alternating Dumbbell snatch (35lb)
800m Run
75 Wall ball (14lb)
800m Run
40 burpees
800m Run
26:47
A tuff way to end the week!! I thought the WB's were going to kill me but I only did 14lb, and did 10 at time. Go thru that better then I thought. TUFF workout.

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Sun 11 Feb:

Bike 10min
SkiErg 5min - 1054m

C2row 500m -> monkey bar
1:57min - 13bars
1:52min - hole monkey bar, ca6-7m (20-23ft)
1:44min - hole monkey bar
1:55min - 11 bars
1:55min - 6bars

C2row 10min - 2374m
Streching.

Today at evening TOTO consert with my son. '40trips around the sun' Europe tour starts in Helsinki Finland today:pepper:

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Mon 12 feb:

Easy swimming 500m.

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Jan- How was the ToTo Concert?? I bet it was Fun!!
02.11.2018 Sunday Functional Fitness ;-}
Weed Whacking for a while, then "sprayed" some weeds, then loaded the garage with a few wheel-barrels of Firewood.

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Yesterday
Bouldered at Rock Mill with Jeff and Kent. Fun.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
2-3-5-2-3-5-2-3
Hex-bar Deadlift 2-3-5@185, 2-3-5@205, 2-3@225#
One-armed KB Floor Press 2-3-5@53, 2-3-5@62, 2-3@70#
Ab Wheel Roll Out

B.
Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
Every 45 Seconds for 15 rounds

1 strict ring muscle up 0, 0, 0, 8, 8#
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

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TOTO!?!?? Awesome!!

Patrick, Nothing like Functional Fitness!! :rofl:

I was sitting watching TV yesterday. When I stood up, my right ankle hurt real bad! I had to limp around. :yikes: I don't what happened, but I got a wrap and as long as I keep moving, I feel better.

1.5 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pull ups
10 KBS, 1.5 Pood
Back Squat:
5 @ 135#
5 @ 170#
5 @ 205#
3x10 @ 170#

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Bill- Hope the ankle is feeling better.... Keep Moving!!
2.12.2018 Monday
WU: Row 400M then 3 Rounds
10 PVC Pass-thru's
5 Pull-ups
10 air-squats
10 lunges

Muscle Up Drills
10 Sets of 1 - Bar kips, bring your hips as close to the bar as possible(touch your waist to the bar)
Ring Pull Though
3 sets of 8 Keep the rings or your palms touching your body as you trainsition from underneath to above the rings. Pull your elbows straight down then back.

Front Squat:
3reps X 10sets- went lite 105lb.

WOD: FOR TIME
5 Bar Muscle Ups
20 Deadlift (185#)
20 Box Jump Overs (24/20")
40/30 Calorie Assault Bike
20 Box Jump Overs (24/20")
20 Deadlift (185#)
5 Bar Muscle Ups
16:57- did jumping bar MU.

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2.13.2018 Tuesday
WU: Run 400M then 2 Rounds
10 Air-squats
10 Burpees
15 Cradle-Rocks

16 Minutes on the 2:00 Min Complex
Power Clean + Push Press + Push Jerk + 2 Back Squats
@95lb, last one @105lb

WOD:
5 Rounds:
5 Shoulder to Overhead (95/65#)
10 Back Squat (95/65#)
15 Bar Facing Burpee's
16:59 This was a tuff one!! I did L1, L2 was 135lb, RX 165lb

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7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

Five sets of:
Hex-bar Deadlift x 6 reps 195#
Rest 60 seconds
Kettlebell Swings x 15 reps 35, 44, 53, 62, 70#
Rest 60 seconds
Turkish Get-Up x 2 reps each arm 35, 44, 53, 62, 70#
Rest 60 seconds

1 strict ring muscle up
20 Flexbar Wrist Extensions
Banded Forearm Stretch
5 rounds

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Awesome WODs guys!! My ankle is feeling better, thanks Patrick!

[B]WU:[/B]
400 m run
50 SUs
10 single leg jumps on each leg
10 Penguin clap jumps
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
1, 2, 3, 4, 5 Pull ups with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Front Squats 10-10-10-10-10
45# (10) - 95# (10) - 115# (10) -135# (10) - 155# (10) - 185# (10)
[I]This was brutal! 10 reps were hard.[/I]

[B]Evening:[/B]
.36 mi dogwalk

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1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pull ups
10 KBS, 1.5 Pood
Deadlift:
5 @ 150#
5 @ 185#
5 @ 220#
3x8 @ 195#

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1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pull ups
10 KBS, 1.5 Pood
Shoulder Press
5 @ 60#
5 @ 70#
5 @ 85#
3x10 @ 70#

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7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Three sets of:
Bulgarian Split Squats x 10 reps each leg 25# DB
Rest 30 seconds after each leg
Medicine Ball Hamstring Curls x 20 reps
Rest 60 Seconds
Strict Ring Muscle Ups x 3 reps
Rest 60 seconds
B.
For time:
40 Wall Ball Shots
20 Box Jump-Up and Step Downs
30 Wall Ball Shots
15 Box Jump-Up and Step Downs
20 Wall Ball Shots
10 Box Jump-Up and Step Downs
13:30

Keep moving the ankle Bill! Hopefully just a short term nuisance.

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2.15.2018 Thursday
EMOM x 4 Rounds
min 1 Double Under Practice
min 2 handstand walk practice
min 3 10 Alt Db Snatch
min 4 10 d ball over shoulder

WOD:
"Filthy 50"

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
27:25 got 375 rd's

2.16.2018 Friday
5 x 1 Clean and Jerk Complex

5-7 Sets build to today's heaviest
1 Full Clean
2 Front Squats
1 Jerk (3 Squats total)
Worked 75-125lb

WOD:
12min. AMRAP:
3 Power Cleans (95/65)
3 Air Squats
6 Power Cleans (95/65)
6 Air Squats
9 Power Cleans (95/65)
9 Air Squats
4rd's + 30 RX was 135lb

2.17.2018 Saturday dunno why I did 5 days this week, my shoulders and hip are tired.........:ranting2:
10 x 5 push press emom

emom x 10
5 push press
75-95lb

WOD 2 Man Parther
2 rounds Run 800M
50 KB swings
15 MU
2 Rounds
40 KB Sings
15 MU

We got rd's on 30Min.

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Yesterday
Bouldered at Rock Mill with Jeff. Fun. Close to a fun white problem up front. Maybe next time.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Three sets of:
Hex-bar Deadlift x 8 reps @ 195#
Rest 45 seconds
Inverted Rows x 8 reps
Rest 45 seconds
Ab Wheel Roll Outs x 10 reps
Rest 45 seconds
Reverse Snow Angels x 15 reps w/2.5# plates
Rest 45 seconds

B.
For time:
40 Double Unders
40 Kettlebell Swings 44#
40 Single Dumbbell Thrusters 40#
40 Kettlebell Swings 44#
40 Double Unders
11:37

5 scapular pull ups
20 Flexbar Wrist Extensions
Banded Forearm Stretch
3 rounds

For anyone (like me) who has trouble with barbell thrusters I highly recommend single dumbbell thrusters. I hold one dumbbell with both hands. Palms facing each other on the outside of the dumbbell. Great training effect with no orthopedic limitations. I use a hex dumbbell.

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Nice WODs Tim! Thanks for the thruster advice!

.85 mi dogwalk
1 mi dogwalk
1.6 mi dogwalk

10 Burpees (Yay! Burpees!!)
10 Pull ups
10 KBS, 1.5 Pood
Back Squats
5 @ 135#
5 @ 185#
5 @ 220#