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Good work men!

Sat 30 June:

Couple of easy 20 min Tabatas with kids out at our yard.
Situps, Light Kb swings, Pushup position alternating 'touch your abs with hand', Rubberband reardelt band aparts etc etc
Nice together stuff.

Sun 1 July:
C2row
10min - 2302m

21-15-9 Calories on
Assault Air Bike
SkiErg
8:21min
Rope climbing practise. From lying on floor "climbing" up straight
x 8 times total

Assault Bike
5min (33kcal)

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Rode my bike to the reservoir. I then did 5 hill repeats with rest in between. Rode home.

When I got home...
Side Plank x 30 seconds
Side Plank x 30 seconds
Hip Extensions x 10 reps
Ab Wheel Roll Out x 10 reps
5 rounds

Finished with Tumbling Routine.

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Tim, doing KBS on the Hot Shots 19 would have been the way to go! Nice job on those WODs! you are right about the weather - hot city!

Jan, Nice job on the Tabata and assault bike!

[B]WU:[/B]
1mi 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 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
7 min AMRAP:
200 m row
150 SUs

2 rounds + 200 m row + 87 SUs

[I]The rows took me about 52 seconds, the SUs took longer. I was hoping to get 4 Rounds... :shrug:[/I]

[B]Evening:[/B]
1 mi dog walk

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Went to the family cabin for a long weekend with the family, Good times!
7.2.2018 Monday
WU: 2 rounds
Run 1 lap
5 Pull-ups
5 Ring Dips
10 Airsquats

1 x 3 Sumo Deadlift 3 Rep Max
Build Up to Today's best 3 rep max Sumo Deadlift
8 sets min
95 - 275lb. Failed at 1st attempt at 275, then somehow pulled 3 reps out!:notworth:

WOD:
For Time:
10 Muscle Ups / Did 5 Bar MU
400m Run
15 Squat Clean (75#)
30 Cal. Bike
15 Squat Clean (75#)
400m Run
10 Muscle Ups / Did 5 Bar MU
18:26 went lite on Sq Cleans, nice steady pace on this WOD, felt like I was in a groove, tuff though......

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Tue 3 July

C2row:
10min - 2195m

Basic gym stuff...
Pulldown (underhand grip) -> Db bench press
10/30kg -> 10/20kg db's
10/50kg (110lbs) -> 10/30kg (66lbs)
10/70kg -> 6/40kg
7/90kg (200lbs) -> 2/45kg (100lbs)

Pulldown wide grip
40kg (ca90lbs):
15,15,15,15reps
Kb one leg stiff leg deads
28kg Kb (ca60lbs)
10,10,10,10reps.

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Patrick, Awesome job with those SDLHPs!!!

Jan, way to go on those benches!!

[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 Pullups
10 Burpees (Yay!! Burpees!!)

[B]WOD:[/B]
Scaled Gunny:
1 mi run
50 Pushups
50 Situps

16:35

[I]This was tough! Especially since I 've gotten some nasty plantar fasciitis in my left heel. Got to hit the lacrosse ball.[/I]

[B]Evening:[/B]
1.14 mi dog walk with a 20# ruck

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Yesterday
Bouldered at Rock Mill with Jeff. Sent the three problems I was working on.

Today
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
-Cable Face Pulls x 10 rep 40#
Hip Mobility Drills
3 rounds

A.
Three sets of:
Back Squat x 6 reps 95#
Stability Ball Leg Curls x 12 reps
Rest 45 seconds
L-Sit x 45 seconds (accumulate the time)
Rest 45 seconds

B.
For time:
Air-Dyne 1 mile
40 Kettlebell Swings 53#
40 Double Kettlebell Front Squats 35# KBs
14:26

1 strict ring muscle up
Tumbling Routine
20 Flexbar Wrist Extension
Hip Stretches
5 rounds

Another hot one!
Happy Fourth everyone!

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7.5.2018 Thursday
WU: Assault Bike 800m
10 lunges
10 Pull-ups
10 HR Push-ups
20 Sit-ups
20 flutter kicks
20 v-ups

1 x 4 Lunges 4 rep max - 45-95LB
Score Type:: Total Weight
build to a 4 rep max of front rack reverse Lunges (2 each leg)

WOD:
For time:
Run 400 Meters
30 Toes to Bar
Run 800 Meters
30 Toes to Bar
Run 400 Meters
13:19- hoping to break 13Min. T2B take longer then expected......

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Rode my bike to the reservoir. I then did 6 hill repeats with rest in between. Rode home.

When I got home...
1 TGU each arm 35, 44, 53, 62, 70#
20 Kettlebell Swings 35, 44, 53, 62, 70#
5 rounds

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Fri 6 July:

Together at gym with my 15yr old son who want some strength to soccer and handball for next season...

Assault Bike
10min

"T-bar" one arm standing presses:
10/bar
10/10kg plate on end of the bar x 4rounds arm to arm nonstop

Box Squat -> SkiErg 250m
10/barbell -> 1:12min
10/40kg -> 1:07min
10/60kg -> 1:03min
10/80kg -> 1:07min
10/100kg (220lbs) -> 1:14min
10/100kg -> 1:10min
15/30kg -> 58sec
With my bad knees, this was probably first time in 2-3years when i do squats with barbell, took careful, mainly to do it with my son, we did so that one did squats and skierg and when he stopped the other one started immeaditly.
I was surprised that 100kg(220#) felt really light and easy... We even did so that when we sat on the box we slightly lifted the heel off the floor before doing next rep, for every rep...
Undirectly quadwork seems to be good...Kb swings, Kb sqhp, romanian deads, rowing, biking etc..
C2row:
20min - 4365m

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Great work guys!!! Hope everyone has had a great 4th :pepper:

1.14 mi dog walk with a 20# ruck.

10 Burpees (Yay! Burpees!!)

10 Pullups

10 1.5 Pood KBS

Front squats 5-5-5-5-5

45#(5)-65#(5)-95#(5)-115#(5)-135#(5)


[I]Not as heavy as a year ago. But, my shoulder didn't feel that bad, so I'll take it![/I]

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7.6.2018 Friday
WU: Assault Bike 800M then
10 Lunges
10 HRPU
10 Air-squats
10 DB Press
20 sit-ups
10 pull-ups

4 x 2 Bench Press 95-135lb 1 @ 145lb
2 2 2 2

4 x 2 Back Squat 135lb
2 2 2 2

WOD:
5 Rounds:
Run 1 Lap
15 Hang Clean & Jerks (75/55#)

17:03, scaled it big time, did sets of 10 instead of 15

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Sun 8 July

Less is better than nothing... :)

Db alternate upright row -> Lying leg raise
15/6kg Db's -> 20reps
15/6kg -> 20reps
15/12kg (ca27lbs) -> 20reps
15/12kg -> 20reps
15/12kg -> 20reps

Pushups:
5,5,11,11,15,15reps

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[QUOTE=Jan Hedman;1271725]Sun 8 July

Less is better than nothing... :)
[/QUOTE]

Quite true Jan! :rofl:

Patrick, Nice work on that 5 RFT!!

[B]WOD:[/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 45# LBS
10 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
7 min AMRAP:
150 SUs
10 65# LBS

3 rounds + 24 SUs

[I]I wished I had tried DUs as I tried almost a year ago, but these were good! It was rough going to the bar or grabbing the rope right after doing the last movement![/I]

[B]Evening:[/B]
1 mi dog walk with a 20# ruck.
3 Pullups with the 20# ruck.

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Good Work Gents!! Keep Moving!!
7.09.2018 Monday
WU: Row 400M then 2 Rounds
10 PVC Pass thru's
10 air-squats
5 ea. leg single leg stretch

1 x 3 Sumo Deadlift 3 Rep Max 135-285lb. 285lb new PR.
Build Up to Today's best 3 rep max Sumo Deadlift
8 sets min

4 x 2 Back Squat 135-145lb. took easy.......
2 2 2 2

WOD:
Partner WOD:
For Time:
10 Rounds Total:
10 Hang Power Snatch (75#2x, 45#1x, 65#2x)
10 Burpee Over Bar
*Alternate athletes every round*
*Each athlete will have completed 5 rounds*
16:47 Was tuffer then it looked on the board!!!

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Patrick, Nice Sumo DL PR!! :kicking0: great job on that WOD!

[B]WU:[/B]
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
20 odd SUs [I]Broke my jump rope!! :yikes:[/I]
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
10 Pullups

135# DL
225# DL
275# DL

[B]WOD:[/B]
3 RFT:
5 DLs @ 275#
10 Burpees (Yay! Burpees!!)

8:59

[I]I was apprehensive about this one because of the DLs and I hurt my shoulder and neck doing them. I found as long as I kept tight, i.e., maintained midline stabilization, they didn't hurt. This was brutal, heavy lifting and Burpees (Yay! Burpees!). There was no time to ease up though switching between movements felt good.[/I]

[B]Evening:[/B]
1 mi dog walk with a 20#ruck

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Keep up the good work guys! You continue to be an inspiration.

Climbed at the New Sunday and Monday with Jeff. Good trip. Climbed routes ranging from 5.9-5.12a. One new climb at First Buttress 11b.

Today...
Warm Up
4 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#

A.
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Goblet Squat x 6 reps 35, 44, 53#
Station 2 – Landmine Press (Left) x 8 reps 45# bar + 25# plate
Station 3 – Goblet Squat x 6 reps 35, 44, 53#
Station 4 – Landmine Press (Right) x 8 reps 45# bar + 25# plate
Station 5 – Ab Wheel Roll Outs x 10 reps

B.
Complete rounds of 21, 15 and 9 reps for time of:
Sandbag Thrusters 50#
Dumbbell Box Step-Overs 2 10# DBs
9:39

Yoga hip opener poses (20 minutes)
Hips have been hurting more than usual lately. Especially when I walk. I can workout and climb pain free but walking hurts? Yesterday I did 20 minutes of poses and went for a 2 mile walk afterwards. Seemed to help a lot. Will continue twice a day for awhile.

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7.11.2018
WU: Row 400M then
20 Linges
25 Push-ups
5 pull-ups
10 PVC OVH Squats

10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
5-4-3-2-1-5-4-3-2-1
Push Press (Heavy)
*Unbroken sets
only did 75lb on the PushPress, Strick PU went fine.

WOD:
1k Assault Bike meters/ 500m row / 400m Run
20ft. Handstand Walk (Across Gym)
5 Rope Climb (15')
1k Assault Bike
40ft. Handstand Walk
4 Rope Climb (15')
1k Assault Bike
60ft. Handstand Walk
3 Rope Climb (15')
1k Assault Bike
80ft. Handstand Walk
2 Rope Climb (15')
1k Assault Bike
100ft. Handstand Walk
1 Rope Climb (15')

28:00- Did 1000M Bike, did 30-45 Sec Handstand Hold and 10 Ring Rows, then 1 rope climb per round and some bear crawls. Scaled it big time!! I kept going thru the 28Min time cap:run:

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Tim, we got to keep up with you! Nice WODs!

[B]WU:[/B]
1mi 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 Burpees (Yay! Burpees!)

[B]WOD:[/B]
3 RFT:
10 25# DB Power Snatches, Left hand
10 25# DB Single Arm Overhead squats, Left hand
10 L Pullups
10 25# DB Power Snatches, Right hand
10 25# DB Single Arm Overhead squats, Right hand
10 L Pullups

8:41

[I]I tried 55#, which was good on the left, but not on the right. Scaling seemed to be the best way to go. Though, it was very easy on the left arm. I could definitely feel it in the right.[/I]

[B]Evening:[/B]
1.14 mi dog walk with a 20# ruck.

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Warm Up
4 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#

A.
Five sets of:
1 TGU each arm 35, 44, 53, 62, 70#
45 seconds rest
One Arm KB Floor Press x 5 reps each arm 35, 44, 53, 62, 70# (2R, 3L w/70#)
45 seconds rest
Supine Ring Rows x 6 reps
45 seconds rest

B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Burpees
3 Kettlebell Swings 53#
6 Burpees
6 Kettlebell Swings
9 Burpees
9 Kettlebell Swings
12 Burpees
12 Kettlebell Swings
and so on…
94 reps

Yoga hip opener poses
Worked in 5 strict ring muscle ups

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Wow Tim! Awesome work! Yay! Burpees!! :rofl:

[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 Pushups
5 20" Box jumps
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
1/2 Samam
4 RFT:
13 DLs @ 185#
17 WBS 14# @ 10'
400 m run

27:41

[I]Samam was the Thai SEAL who died rescuing the Soccer team in Thailand. This was brutal. The DLs were tough, keeping tight is important. Of course running was tough combined with the DLs. Got the 1st round done in @ 6½ minutes, then went slower. RIP Saman.[/I]

[B]Evening:[/B]
1.14 mi dog walk with a 20# ruck.

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Tim 94 reps in 9Min. You GO Man!!
Bill- Samam looks tuff, hope to do that one soon.

7.12.2018 Thursday
AssaultBike 800M then 2 rounds
10 DB Press
10 HRPU
15 Situps
5 Ring Dips
10 Ring Rows

Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
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 or L-Sit Progression x 45-60 seconds

1 x 2 Bench Press
in 10 minutes work up to today's heaviest double 135lb

WOD:
3 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP Shuttle Sprints
rest 4 minutes between rounds

This one was a GO!! Never made it to Shuttle Sprints. My oldest son went crazy on this one! He had like 1Min of shuttle runs on the LAST set!!

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Tim, Yes it was! Remember, I only did [I]HALF[/I]!! Nice job on the bench and that AMRAP!

[B]WU:[/B]
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
3 rounds of Cindy (5 Pullups, 10 Pushups, 15 Air squats) (Tim inspired this! ;)
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
For time:
Row 2k m
Run 1 mi
Row 2k m
Run 1 mi
Row 2k m

59:27

[I]This was a total slogfest! Did the road in about 9 and a half minutes. I tried different cadence strategies. Not sure which worked best. I could definitely feel the road when I ran. The runs took around 14:30ish, which is better than the last time I mixed rowing and running![/I]

[B]Evening:[/B]
1.14 mi dog walk with a 20 pound ruck.

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Yesterday
Bouldered with Jeff at Rock Mill.

Today
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 40#
10 Single Leg Glute Bridges
3 rounds

A
2-3-5-2-3-5-2-3
Hexbar Deadlift 175#
Ring Dips (2-3-5 0#) (2-3-5 5#) (2-3 10#)
Ab Wheel Roll Out

B.
Every 6 minutes, for 18 minutes (3 sets):
Air-Dyne 0.5 miles
20 Alternating Single-Arm Dumbbell Snatches 40# DB
30 Push-Ups
This was a bit of a grind.

Yoga Poses
10 Pronators each arm
5 Med Ball Hanging Leg Curls
5 rounds

I hope everyone is enjoying summer. I've been trying to do a lot of walking. This evening I am going to go play frisbee golf with a friend. Should be fun.

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Yesterday
Bouldered at Rock Mill. Had a couple of good orange sends.

Today
Warm Up
4 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#

A.
Three rounds for time:
0.5 mile Air-Dyne
21 Kettlebell Swings 53#
12 Burpees
14:39
Rest until relatively recovered, and then…


B.
Three sets of:
Posted Single-Leg Deadlifts x 6 reps each 2 25# DBs
Rest 60 seconds
Barbell Glute Bridges x 8 reps 115#
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Finished up with Yoga poses and Flexbar Wrist extensions.

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7.13.2018 Friday
Assault Bike 800M then 2 rounds
10 PVC Pass-thurs
10 reverse lunges
10 PVC OVH Squats
20 Sit-ups

1 x 1 Overhead Squat 1 Rep Max
Build to a Heavy Single for the day
I wasn't feeling it, only got to 105lb, failed at 115lb

5 Rounds:
1 Minute – Goblet DB or Kb Squats 50/35 / 44lb KB today
1 Minute – Double Unders / SU
1 Minute – Calorie Assault Bike
1 Minute – Rest

450 reps, cut SU in-half for total. Good steady workout!!

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Great work guys!

[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 Pushups
10 Pullups
10 Burpees (Yay!! Burpees!!)

[B]WOD:[/B]
Front squats 3-3-3-3-3
45#(3)-65#(3)-75#(3)-95#(3)-115#(3)-135#(3)-155#(3)-175#(3)

[I]I focused on form for this one. The last were the worst.[/I]

[B]Evening:[/B]
.5 mi dog walk with a twenty pound ruck. Got caught in the rain and had to cut it short.

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[B]WU:[/B]
400 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 Pushups
5 Ab rollouts
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
7 RFT:
15 Back Hip Extensions
3 Muscle Up Progressions

10:34

[I]I tried to focus on form with this one. The M U progressions were more of dips, but at least my shoulders didn't hurt![/I]

[B]Evening:[/B]
1.14 mi dog walk with a twenty pound ruck.

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Bill- Ive been working some on MU progressions too. Hope to hit one soon.
7.17.2018 Tuesday
WU: Row 400M then 2 Rounds
5 Pull-ups
10 Push-ups
10 Air-squats
10 Lunges

2x BackSquats try to hit 8 sets.
Took it easy 135lb

Weighted Pull-ups- Did a few sets of 2 with 18lb KB

WOD:
21 OVH Squats 95/65#
Run 1 Lap
21 Thursters
15 OVH Squats
Run 1 Lap
15 Thursters
9 OVH Squats
Run 1 Lap
9 Thursters

18:43 not too fast but done. Worked this one at 65# Legs are feeling it after the past couple of days.

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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
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
Three sets of:
Romanian Deadlift x 6 reps 175#
Rest 90 seconds
Turkish Get-Ups x 3 reps each arm 35, 44, 53#
Rest 90 seconds

B.
Every 8 minutes, for a total of 3 sets, complete the following as quickly as possible:
Air-Dyne x 0.5 miles
30 Kettlebell Swings 44#
3 Muscle-Ups

Yoga Poses
Flexbar Wrist Extensions
Forearm Banded Stretch
3 rounds

Good luck with the muscle up guys. Older dudes doing muscle ups is always impressive.

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Thanks guys for the MU encouragement! There's a lot of me to get up there! :rofl: Great work on those WODs!!

[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 Pushups
10 Pullups
10 Burpees (Yay!Burpees!!)

[B]WOD:[/B]
Back squats 3-3-3-3
45#(3)-135#(3)-225#(3)-275#(3)-315#(3)
Thrusters 3-3-3-3
45#(3)-65#(3)-95#(3)-115#(3)-135#(3)
L-sit holds
14 seconds
13 seconds
15 seconds
14 seconds

[I]My shoulder took the Thrusters well, but I could feel my right on the L-Sits. [/I]

[B]Evening:[/B]
1.14mi dog walk with a twenty pound ruck.

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Huh guys, such an impressive workouts. Good work!!
I have summer holiday, some time off the gym also, spending time with the family...
We have such an amazing summer this year, for several weeks sun and temperature wich i dont remember that has been for so long period at one time. Up to +32°C (90F) been latley...but today a short wisit to the gym...
19 July:
Db shrugs:
15reps: 12.5kg,15kg,17.5kg,20kg db's
C2row:
10min - 2319m
Californian press:
15reps:
Barbell,30kg,40kg,50kg.
Db Clean
5reps:
15kg,20kg,25kg db's

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Jan, great priorities!! It seems to be as hot in your neck of the woods as it is in ours! Nice work!

[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 Pushups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Scaled Erin
3 RFT:
15 25# DB Split Cleans
21 Pullups

9:18

[I]This was not easy, even though I scaled it. The DB Split Cleans were something I had to work on my coordination.[/I]

[B]Evening:[/B]
1.14 mi dog walk with a twenty pound ruck.

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Fri 20 July
Some streching
Assault Bike
10min
Some mobility

Wod:
Pullups (paralell "hammer" grip) -> C2row 500m:
5reps -> 2:09
7reps -> 2:04
8reps -> 1:55

Assault bike 5min

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Thursday (7/19/18)
Climbed at Hinckley with Ken and Kevin. 18 laps on crack area.

Yesterday (7/21/18)
Bouldered at Rock Mill with Jeff. Good session.

Today...
Warm Up
5 rounds of Cindy with 4 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 6 reps each leg 145#
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12 reps
B.
Five rounds for time of:
20 Kettlebell Swings 53#
0.25 mile Air-Dyne
10:48

1 strict ring muscle up
20 Flexbar Wrist Extensions
2 yoga poses (focusing on hip)
5 rounds

A few additional stretches.

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Still short "holidayworkouts" #lessisbetterthannothing#
Sun 22 July
Rubberband shoulder mobility.
Situps:
10,20,40,20,25,25reps
Black rubberband one arm tricep pushdowns
-10,10,15 reps alternating nonstop from hand to hand
-20,15,15 reps
-15,8reps
-12,12,8reps
-10,10reps

Mon 23 July
Rubberband shoulder mob +some steching
Thruster -> Hanging leg raise
10reps (no weight just raised arms) - 10reps
15/12kg db - 10reps (one db holding from ends)
15/12 kg Db's - 10reps
15/12kg Db's - 10reps
15/12kg Db's - 10reps

Pullups (regular underhand grip)
EMOM 3reps
- 10min
Some streching

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[QUOTE=Jan Hedman;1271828]Still short "holidayworkouts" #lessisbetterthannothing#[/QUOTE] Agreed Jan!!!

Awesome stuff, guys!!

[B]At Base Globo:
WU:[/B]
10 Leg swings on each leg in both directions
10 Air squats
10 Pushups
10 Pullups
10 Burpees (Yay!! Burpees!!)

[B]WOD:[/B]

Run 15,000 m

2:21:02

[I]This is the longest WOD I've EVER done! The course was basically two laps around the area I work in. It included a 200+foot hill. I was more interested in seeing if I could go the distance, rather than try and set any speed records. (For that, I'd need to channel my inner Patrick!)
This was a redoing of a lot of the courses I did way back in the 80's and early 90's. I definitely felt this one.[/I]

[B]Evening:[/B]
.93 mi dog walk with a twenty pound ruck

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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 40#
3 rounds

A.
Three sets of:
Turkish Get-Ups x 2 reps each arm 44, 53, 62#
Rest 45 seconds
Kettlebell Front Squats x 5 reps 2 35# KBs
Rest 45 seconds
Kettlebell Swings x 20 reps 44, 53, 62#
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Wall Ball Shots
25 double unders
5 rounds

Yoga poses
20 Flexbar Wrist Extensions
5 rounds

Bill-You know that's almost 10 miles, right? A true gut check. Good Job!

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[QUOTE=Tim Babcock;1271839]Bill-You know that's almost 10 miles, right? A true gut check. Good Job![/QUOTE] Yeah Tim, it was a REAL gut check! My gut (and legs) were feeling it!! I hadn't done that distance, or anything close in a LONG TIME!

Great job on that AMRAP!!

[B]WU:[/B]
400 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 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
10 Rounds:
1 minute:
25 Air squats
Max reps 95# Clean & Jerks
2 minutes rest
2,2,3,4,4,4,3,3,4,4

33 reps

[I]The Squats took around 30 seconds. I used 95# to protect my shoulder. If I did the C&J's as singles, I couldn't get more than 2 or 3 reps. If I hung into the bar, getting 4 was easy. At least my shoulder felt good.[/I]

[B]Evening:[/B]
1.14mi dog walk with a twenty pound ruck.

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[B]WU:[/B]
1 mi run [I](I didn't feel that bad during the run!)[/I]
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
5 Pullups
10 Burpees (Yay! Burpees!!)
2 135# SDLHP s

[B]WOD:[/B
15-12-9 reps:
95#SDLHP
C2B Pullups

7:37

[I]This was rough! I could only do about 2 to 4 SDLHPs in a row. While I could do the 135's, my form wasn't the best and I could feel my shoulder! I also could feel my shoulders on the C2Bs. Not a bad WOD, but a tough one![/I]

[B]Evening:[/B]
1.14 mi dog walk with a twenty pound ruck.