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Tim- I need to take your Thruster advice.....I think I am just plain tired.... Thrusters were tuff and I even went real lite

2.19.2018 Monday
WU: Row 400M then
10 PVC Passthru's
10 PVC OHV Squats
10 Lunges
10 Push-ups
10 Cradle-Rocks
10 PVC Thrusters
10HR Push-ups

12 x 3 Snatch Work

4X3
Snatch Pulls
*3 Sec Pause below knee

4X3
Power Snatch

4X3
Full Snatch
worked 55-95lb.... it hurt

WOD:
For Time:
20 Thrusters (95/65#)
:45 Seconds Double Under attempts
16 Thrusters (105/75#)
:45 Seconds Double Under attempts
12 Thrusters (115/85#)
:45 Seconds Double Under attempts
8 Thrusters (135/95#)
:45 Seconds Double Under attempts
4 Thrusters (145/105#)

13:56 only did 75lb thru-out...........I may need to take a few days rest, my body is talking to me, problem is I am not doing a very good job listening.:confused:

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Awsome workouts gents!!
Thanks Tim for the thruster advise, i'm going to try it.
Jeah, the ToTo consert was awsome, as usual.
I think it was my seventh one. Our 14yr liked it also so much he wanted a t-shirt :)

Wed 14 feb
Db kicback -> db alt upright row
10/6kg -> 10/6kg
15/6kg -> 15/6kg
10/12 kg -15/12kg
10/12kg - 15/12kg
10/12kg - 15/12kg
10/12kg - 15/12kg
10/12kg - 15/12kg
Few pullups and situps to finish.

Fri 16 feb
C2row
10min - 2147m
Two of my son's with me @ gym we did little bit of everything..

Sun 18feb
C2row
10min - 2256m
Rear kick machine - pulldown -db pullover
3rounds as warmup.

Romanian deads
10/60kg
Bench press
10/40kg

21-15-9 of
Romanian dead's 100kg (220lbs)
Bench press 50kg (110lbs)
9:27min

Wed 21feb
Kb swing - push up - db hammer curl
10/8kg - 5reps -10/6kg db's
10/8 kg -5 reps - 10/6kg
15/16kg -5reps -10/12kg
15/16kg - 5reps -10/12kg

SqHp with Kb -> pullup
10/24 kg -5reps
10/24kg -5reps
10/24kg -5reps
10/24kg -5reps.

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Thu 22 feb:

C2row
5min - 1116m

Lying french press -> standing barb curl
15/30kg -> 10/ oly barbell
5 rounds.
Some streching

C2row
30min - 7258m new PR
Some abs to finish.

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2.23.2018 Friday

18.1 Scaled
Complete as many rounds as possible in 20 minutes of:
8 knees -to- elbows
10 dumbbell hang clean and jerks @35lb
14-cal. row

242. The DB hang cleans and jerks were tuff on my shoulder..... I'm pretty weak over-head.:mad:

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24 feb.
Some warmup, rowing, pulley and dumbell work.
Then 18.1.
I did Rx 192reps (6rounds)

We found out during the workout that my phone don't film to the xtra memorycard, even the settings are so,only to the phones inside memory. It stopped to film just after the 4th round.
Our son was also there and he had started to film also at some point, so in two videos you,ll see i did six rounds...i sent a message to games support page and explained the happeming and linked both videos, lets see how they judge...

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Yesterday
Bouldered at Rock Mill with Jeff. Fun. We even sent a black problem.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 50# (used my new sandbag)
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.
Four sets of:
Hexbar Deadlift x 6 reps
Rest 45 seconds
Single-Arm Kettlebell Strict Press x 6 reps each arm 35#
Rest 45 seconds
Sandbag Alternating Reverse Lunges x 5 reps each leg 50#
Rest 45 seconds

B.
Five rounds for time of:
12 Push Presses (w/50# Sandbag)
12 Kettlebell Swings (24 kg)
7:25

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

I bought a Brute Force Sandbag. I have 50 pounds of sand in it now. I can add up to 75#. Another arrow in the quiver.

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Congrats Patrick for the 18.1.
I have also overhead difficulties, some stiffness in my left shoulder...i know the feeling :)

Mon 26 Feb:

Swimming - ca35min - 1000m
Felt good after the 18.1 with sore abs from
all t2b...need to do more of those...

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Great work guys! Especially on 18.1!! Patrick, I feel your pain!! Back at it after a week on the road! (Kept doing my Burpees (Yay! Burpees!!) and air squats!)

[B]WU:[/B]
.5 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]
18.1
20 min AMRAP:
8 Toes to Bar
10 DB Hang Clean and Jerks, 50#
14 cal row

5 Rounds

[I]I tried to keep moving. Most of the T2Bs were singles. My right shoulder felt all the DB C&Is. I was able to do the rows in about a minute each round. What a WOD![/I]

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

Toilet flapper valve repair :rofl:

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Great work on 18.1 Fellas!!

2.26.2018 Monday
WU: Bike 4Min. then 2 Rounds
60 SU
10 PVC Passthur's
10 PVC OVH Squats
10 HRPU

OTMX20- BACKSQUATS
Min 1-10
3 Back Squats (~70%)
Min 11-20
2 Back Squats (Heavier)

WOD:
10min. AMRAP:
7 OHS (115/75#) @75
7 Bar Facing Burpee
7 Push Press (115/75#) @75
7 Bar Facing Burpee

I got 3 rounds +4. I liked this workout.... just kept moving.:rofl:

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7 Goblet Squat/7 Bulgarian Goat Bag Swings 0, 25, 30#
Strict Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3 Ladder
Deadlift 88# KB
One-arm Kettlebell Floor Press 2-3-5/53#, 2-3-5/62#, 2-3/70#
Ab Wheel Roll Outs

Air-Dyne
5 x (60s on 60s off)
12 minutes
Load Indicator: 5.5

20 Flexbar Wrist Extensions
Banded Forearm Stretch
20 Bird dogs
Side Plank x 30 seconds each side
3 rounds

Back is acting up again. Hopefully it will be alright in a few days. I took it easy today.
Good job on 18.1 guys!

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Nice AMRAP Patrick!! Watch that back Tim! Been there, done that!

[B]WU:[/B]
.46 mi run
1 min on Jacobs Ladder, 120 flights
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 Push ups
1, 3, 3, 4, 5 Pull ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
2000 m row

9:09

I did this on one of the Base Globo rowers, not a C2. It felt different and the seat seemed to stick. Almost 20 sec faster than my last attempt!

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

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2.27.2018 Tuesday
WU: 2-ROUNDS 6 Minutes
45 sec. SU/DU
15 sec. rest
45 sec. shuttle runs
15 sec. rest
45 sec. lunges w/hands locked over-head

10min. Clock:
Every :30sec.
1 Power Snatch
*Build in weight each set or hold a challenging weight across all sets*
Worked to 85lb

WOD:
For Time:
40/32 Cal. Assault Bike Calories / I row'd 40 Cal.
then...
2 Rounds:
20 Pull-Ups
40 Deadlift (155#)

17:58 DL were tuff, I never would have made it @ 185lb.:mad:

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Good work boys :)

Tue 27feb.
Some strech and mobility, felt good. Again, too seldom do i skip a workout and just do some rehab work...

Last three days some nice -20°C (ca -2°F) here at mornings and to mid-days before warming up to -13-15°C...
Wed 28 Feb:
Some allaround warmup
Kb swing
8kg: 10,15,20reps
16kg (one pood): 20reps
24kg : 20reps
Wod:
100 kb swing @32kg kb (2pood)
15,11,12,13,10,6,7,11,11,11
=107reps @17:12min.
Some easy strech to cooldown.

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That's a lot of DLs Patrick!! Nice job! And Jan, 100 KBS!?!?? Awesome!!

[B]WU:[/B]
800 m 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 Push ups
1, 2, 3, 4, 5 Pull ups
10 Burpees (Yay! Burpees!

[B]WOD[/B]
7 min AMRAP:
10 95# SDLHP
10 95# Push Presses

3 rounds + 4 SDLHPs

[I]This was hard! I got the 1st round done in under 2 min, a little longer for the last ones. I could do 135#, but couldn't turn it over to do the PPs.[/I]

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

10 Pull ups
10 1.5 Pood KBSs
10 1.5 Pood Goblet Squats
Back squats:
5 @ 230#
5 @ 265#
11 @ 300# [I]Not the best form.[/I]:shrug:
5x10 @ 175#

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Uuh, what a soreness i hamstrings, glutes and shoulders from yesterdays kb swings...

Thu 1 March
Bike 15min
C2row 15min - 3252m
Ghd situps:
10,10,10,10,10reps
Lying french press -> barbell curl
15/barbell - 10/barbell
15/32.5 kg -> 10/20kg barbell
5 rounds.

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Jan-Got to love kettlebell swings. I would say if you're sore in your hamstrings and glutes and not in your back, you're doing something right.

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

10 Swings 53#
1+1 Get Up 53#
10 Push Ups
X5

10 Swings 53#
1 Tactical Pull Up 35#
10 Push Ups
X5

Took my time and kept an eye on my back. Felt pretty good.

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Jan, nothing like a good soreness from working hard! Awesome WOD! Tim, that's a serious WOD considering you're watching your back! Great job!!

[B]WU:[/B]
500 m row
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 Push ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Double Helen:
3 RFT:
800 m run
42 1.5 Pood KBS
24 Pull ups

34:16

[I]Wow! What a WOD! This took me over twice as long to do this one than my regular Helen time! Of course the good thing is that my ankle didn't bother me, which was good.[/I]

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

10 Pull ups
10 1.5 Pood KBS
Deadlifts:
5 @ 245#
5 @ 265#
8 @ 325#
5x8 @ 190# [I]The first set was a deficit DL. Hard![/I]

Had my biannual doctor's check up. I'm a perfect specimen! :rofl: Thanks CrossFit!

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Jan- Sounds like itis Cold there!!! Bill- Wow! Double Helen!! Tim- Go easy on your back!!!

2.28.2018 Rest Day!!

3.01.2018 Thursday

WOD:
Official CrossFit Open 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Did the "scaled" version as 50lb dumbell might take me under!! I liked this WOD, thought it was easier then 18.1

18.2 in 10:10
18.2a 150lb Power Clean, I think I could have done more but didn't have enough weight around me to increase....:ranting2: I did get 150lb up just as the clock ranout.

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Sat 3 March:

Bike 10 min
Lat pulldown, Leg press, light Cleans, pushing the sledge with light weight as a warmup, then:

18.2
Scaled version.
10:10min
155lbs Clean.
Patrick. We had same time almost same weight, bro :)

Beforehand i knew the Rx would be no no for me, my knees would not like it, especially the jumping burpee...and i thought that something under 8min for squat/burpee would be a goal, but nope...My pacing was okay, but it just took that time...so i need to work more on those amraps...
And then for the clean the time just run out, i had warmed up heaviest with 180lbs...
But,this was a good workout, fun and though! Try it folks!

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Good job on 18.2 gents. Working hard, but smart!

Yesterday
Bouldered at Rock Mill with Jeff. Nothing too hard. Fun.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – One-legged Romanian Deadlift X 12 reps -2 25# DBs
Station 2 – Ab-Wheel Roll-Outs x 10 reps
Station 3 – Inverted Ring Rows x 8 reps

B.
Five rounds for time of:
18 Kettlebell Swings 53#
12 Alternating Reverse Lunges -50# sandbag
0.25 mile Air-Dyne
16:07

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep squat hold
5 rounds

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Awesome 18.2/18.2A guys! Great WOD Tim!!

1.5 mi dogwalk

10 Burpees (Yay! Burpees!!)
10 Pull ups
10 1.5 Pood KBS
Shoulder Press:
5 @ 95#
5 @ 110#
4 @ 125#
5x10 @ 75#

1.4 mi dogwalk

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[B]WU:[/B]
800 m 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 Push ups
1, 2, 3, 4, 5 Pull ups with a 30 second rest between sets

135# Clean

[B]WOD:[/B]
18.2
12:00 time cap
1 50#DB squats, 1 Burpee over the bar (Yay! Burpees!!)
... 10 50# DB Squats, 10 Burpees over the bar (Yay! Burpees!)

107 reps

[I]This was brutal! I thought I had a chance of being able to make a clean![/I]:shrug:

135#clean

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

10 Pull ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
Back Squats:
3 @ 245#
3 @ 280#
10 @ 315# [I]Bad form[/I]
5x10 @ 175#

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7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

5 swings (R) 53#
5 push ups
@top of next minute
5 swings (L) 53#
5 push ups
X 30 minutes

Dang Bill! Another workout later in the same day after 18.2!

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Good work men.
Tue 6March.

Lying leg raise
20,20,20reps
Hammer curls
12kg db's 15,15,15reps

Kb swing - pullups (underhand grip)
10/16kg (one pood) - 5reps
10/16kg - 5reps
10/16kg - 5reps
10/16kg - 5reps
10/16kg - 10reps
I did the swings so that i kept a hold on top overhead for a count to 3, was okay.

Some planking.

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Wed 7 March:
Full crowded gym, sopiled somewhat my plan...

Pushing sledge:
20kg - 40m, 40m
Air Bike
10min - 71kcal
Barbell row -> Db incl bench press
10/60kg - 10/22.5kg
6/80kg - 6/30kg
6/100kg (220lbs) - 6/35 kg
4/120kg - 6/40kg (88lbs)
4/120kg - 6/40kg
4/120kg - 6/40kg
6/100kg
10/60kg
Pulley face pull
10reps: 10,20,20kg
Pulley upright row :
10/20kg
dropset 10/50kg->10/40kg->10/30kg->10/20kg
Monkey bar:
Hole monkey bar ca 20bars.

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Went to Tucson to see my son play some college baseball. They won 6 games straight!!

3.07.2018 Wednesday Today would have been my grandfathers 102 Birthday.... he only made it 74 years.:mad:

WU: Run 400M the 5 rounds
5 Push-ups
5 air squats
5 Dips

1 x 2 Bench Press 2rm Only made it to 120lb
Take 20 minutes to build to today’s 2-RM Bench Press

WOD:
Complete as many rounds and reps as possible in 12 minutes:
12 Deadlifts (225/155 lbs) 135lb
12 Dumbbell / K.B. Push Press (50/35 lbs) 30lb
12 Ring Dips

Only got 3rd's + 5

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

TGUs X 2 reps 35, 44, 53, 62, 70#
30-60 seconds
Campus on Sloper Rungs X 2 laps
30-60 seconds
Ring Dips X 5 reps
30-60 seconds
5 rounds

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM

1 strict muscle up
20 Flexbar Wrist Extensions
Reclining Hero Pose
5 rounds

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Yeah Tim, I questioned the wisdom of doing back squats after 18.2. I felt it the next day! Nice WODs especially that KB Cyclone!

Jan, I can so relate to being in a crowded gym!!!

You guys have been kicking @$$!

[B]7 March:
WU:[/B]
500 m row
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 Push ups
1, 2, 3, 4, 5 Pull ups with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5 RFT:
400 m run
15 95# Thrusters

23:16 [I]A little slow, but I didn't feel too bad about it.[/I]

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

[B]8 March:[/B]
1 mi dogwalk
10 Pull ups
10 1.5 Pood KBS
10 Burpees (Yay! Burpees!!)
Deadlift:
3 @ 265#
3 @ 305#
1 @ 340#
5x10 @ 190#

[B]9 March:
WU:[/B]
1 mi dogwalk
10 Single leg jumps on each leg
10 Penguin clap jumps
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Open 18.3 Scaled:
2 Rounds:
100 SUs
20 OHS, 45#
100 SUs
12 Jumping C2Bs
100 SUs
20 DB Snatches
100 SUs
12 Jumping C2Bs

12:27
[I]Sca!ed it like a boss![/I]

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

10 Pull ups
10 1.5 Pood KBS
Shoulder Press:
3 @ 105#
3 @ 120#
2 @ 135#
5x10 @ 75#

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3.9.2018 Friday

Did 18.3 Scaled
14Min. time Cap. 2 Rounds
100 SU
20 OVH Squats @ 45lb
100 SU
12 C2B
100 SU
20 DB Snatch @ 35lb
100 SU
12 C2B

12:09 Tie-breaker 848 reps.

3.10.2018 Saturday
Group Stretch then Run 400M

Find 1 Rep max of Thurster:
120lb PR by 15lb.:D

Partner WOD 5 rounds 1 person does a round while the other rests
Run 1 Lab
9 Thursters @ 65lb
9 T2B

16:38

Thinking about doing 18.3 RX Sunday....1 DU at a time!! hope to hit 100DU, then I'll see if my shoulders can do a 115lb OVH Squat.... got to hit the 100DU first!!

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Yesterday
Bouldered at Rock Mill with Jeff. Fun.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
Banded Cat Cow
Bench Piriformis
Couch with Lateral Bend
Side Plank x 15 seconds
3 rounds

1. Hip Thrusts x 12 reps 50# Sandbag
2. Ab Wheel x 10
3. One-armed Floor Press x 10 R 53#
4. One-armed Floor Press x 10 L 53#
5. Alt Reverse Lunges x 10 reps 2-25# DBs
6. Strict Ring Muscle Ups x 2
30 minute EMOM (5 sets each)

Air-Dyne
(30 seconds on + 30 seconds rest X 20) @ Load Indicator 5.5 (last 2 on 7.0)

3 kipping pull ups (starting to get ready for Murph on Memorial Day)
20 Flexbar Wrist Extensions
5 rounds

Banded Forearm Stretch

Good luck with 18.3 Patrick. I'm rooting for you.

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I gave 18.3 RX a go, very humbling, only got 40. :mad:
3.12.2018 Monday
WU: Run 400M the 4 rounds Tabata
Air-Squats
Push-ups
Sit-ups

5 x 3 Front Squat 5 x 3
went lite 95-115lb

8 Min Emom
3 Power Clean plus 1 Push Jerk
worked up to 105lb.

WOD:
3 CONSISTENT rounds at 95% effort:

12/10 cal Row, Bike or Run 1 Lap
12 wall balls
7 burpee box jumps overs 24/20
10-15 HSPU / DB Press
rest 3 Minutes

Bike 2 rounds, rowwed 1. 16:41

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Fri 9 March:
Bike - 15min
Practiced snatch
5reps: barbell, 30kg, 40kg
Hang snatch -> c2row 500m
5/40kg (88lbs) - 2:16min
5/40kg - 2:11min
5/40kg - 2:11min
5/40kg - 2:14min
Pulldown
40kg: 10,10reps
30kg: 10,10reps
Pulley rope tricep extension
20kg: 10, 25reps

Mon 12 March:
18.3.
Not anything for my knees with the ropejumping
I did few single-unders just to submit something.

Tue 13 March
Kb one arm floorpress
8kg: 10,10,10reps
Kb french press
8kg: 10,10,10reps

Hanging leg raise -> pushups
15reps -> 15reps
15reps - 15reps
15reps - 15reps
15reps - 15reps
" Core press" (Holte similarity)
6,6,6,4,6 reps (count to 3at hold position)
Hammer curls
12kg (27lbs) 10,10,10reps.

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

One-legged Romanian Deadlift x 5 reps each legs 35, 35, 35, 44, 44# KB
30-60 seconds
Ring Dips x 6 reps
30-60 seconds
Plank x 45 seconds w/50# sandbag on back (tough!)
30-60 seconds
5 rounds

10 swings + 10 push ups EMOTM for 10 minutes 53# kettlebell

1 strict ring muscle up
20 Flexbar Wrist Extension
Deep squat hold
5 rounds

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Tim and Patrick, great WODs!! Good luck on that 18.3 Rx!

[B]WU:[/B]
800 m 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 Push ups
1, 2, 3, 4, 5 Pull ups with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)
A wall walk, 6 side handstand walks, 6 side handstand walks back, wall walk

[B]WOD:[/B]
Bench Press 5-5-5-5-5
45#(5)-115#(5)-135#(5)-155#(5)-175#(5)[I] My shoulder hurt! :yikes:[/I] 50# DB incline bench press

[B]Evening:[/B]
1 mi dogwalk
10 Pull ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
Back Squats:
5 @ 265#
3 @ 300#
6 @ 335#

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[B]WU:[/B]
1mi 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 [I]Archer style[/I]
1, 2, 3, 4, 5 Pull ups with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Clean & Jerk 3-3-3-3-3
45#(3)-65#(3)-75#(3)-95#(3)-115#(3)-135(3) [I]PR!:kicking0:[/I]

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

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Nice Work Gents!!! Bill good work on the C&J.
3.13.2018 Tuesday
WU:Run 400M then
60Sec Plank
10 Air-squats
60Sec left plank
10 sit-ups
60Sec right Plank
10 Push-ups
60Sec back plank

1 x 1 Back Squat
In 5-10 Reps work up to a heavy single
hit 205lb, first time I've hit that weight in about 18mo. :pepper:

Bent Over Barbell Row 3x5
worked to 95lb

WOD:
Complete as many rounds as possible in 8 mins of:
5 Deadlifts, 225/125 lbs / 185lb.
10 Hand Release Push-Ups
15 Air Squats

5rd + 5

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Good work gents!
Tim, planking with 50lbs on your back!!
Amazing!! And very impressive emom with swings and pushups!
Thu 15 March
Overall warmup moves
C2row
5min - 1164m
Pulldown
40kg (ca 90lbs):
10,15,20reps
Romanian deadlift -> C2row 500m
10/60kg
5/100kg - 2:07min
5/130kg (286lbs)- 1:55min
3/160kg (352lbs) - 1:57min
3/160kg - 1:58min
3/160kg - 2:07min
5/60kg (132lbs)
5/60kg

Pulldown -> Lying french press
15/40kg - 15/35kg
15/40kg - 15/35kg
15/40kg - 15/35kg

Streching!

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Thanks Jan! My abs were sore after that one. Keep up the good work!

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

TGUs x 2 reps 35, 44, 53, 62, 70#
30-60 seconds rest
One-Armed Kettlebell Presses x 5 reps 35#
30-60 seconds rest
Ab Wheel x 10 reps
30-60 seconds rest

15 kettlebell swings 44#
5 goblet squats 44#
5 push ups
10 rounds
13:53
Always a tough one.

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Wow guys!! Awesome stuff!


[B]WU:[/B]
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 Archer Push ups
1, 2, 3, 4, 5 Pull ups with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
4 1 mi bike rides
4:09, 4:25, 4:14, 4:29

[I]A different WOD![/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pull ups
10 1.5 KBS
Deadlift:
5 @ 285#
3 @ 325#
0 @ 360# :ranting2: :shrug:
5x8 @ 190#

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3.15.2018 Thursday
WU: Row 400M then
10 pushups
10 situps
10 pullups
10 walking lunges
10 ring dips
10 air squats
10 ring rows
10 KB swings @ 35lb
10 Ring push-ups
10 DU attemps:ranting2:

WOD: Not scored
2 rounds at Recovery Pace
1000m Row/800m Run/2k Bike
30 KB Swing 35/26
10 Ring Push-ups (feet elevated to even with rings)

Watched 18.4 work-out with a bunch of folks