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Yesterday
Bouldered at Rock Mill with Jeff. Good session. I climbed 3 blues, 1 orange, and 1 white.

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.
Four sets of:
Kettlebell Swings x 20 reps 35, 44, 53, 62#
Rest 45 seconds
KB Floor Press x 10 reps 35, 44, 53, 53#
Rest 45 seconds
Broad Jump x 5 reps
Rest 45 seconds
Ring Row x 8 reps each arm
Rest 45 seconds
B.
Five sets of:
Dumbbell Push Press x 10 reps 2 25# DBs
Ball Slams x 10 reps
Rest 60 seconds

Elbow VooDoo Flossing
Yoga poses

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[B]At Base Globo:
WU:[/B]
500 m row
.11111111 mi walk
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]
5 RFT:
5 Single Arm DB Hang Snatches, Left Arm, 15#
5 Single Arm DB Hang Snatches, Right Arm, 15#
5 DB Thrusters, 15#
200 m run

9:02

[I]This was the only weight I could move without hurting myself! I had to keep moving. At least my form was good.[/I]

Press practice

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

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Good work fellas. Hat's off for Bill's 15kilometer run!
Tue 24 July
Dip L-sit holds:
Count to 15 x 10sets
Different balance and mobility work.

Thu 26 July
Rubber band mobility/warmup

Floor press -> pullups (underhand grip)
20/6kg Db's - 10/black rubberband
20/12kg Db's - 15/black rubberband
15/24kg Kb's - 10reps
12/32kg Kb's - 4/16kg xtraweight
10/32kg - 4/8kg
20/12kg db's - 6reps
Bicykling some 6-7kilometers (ca4miles)

Sat 28 July:

AirBike - 5min
Landmine one arm snatch:
5,5,5,5reps
Ez bar curls:
12/20kg x2
Some strech and mob.
Trap-bar walk:
60kg - 25m (ca80ft)
Ca 5meters (17ft)
100kg (220#) -
100kg
140kg (308#)
140kg
160kg -1rep
170kg (375#) ca15sec walk. I tried to walk30seconds but the grip was too sweaty to hold. Felt heavy..
C2row:
30min - 6569m

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Yesterday
Climbed at Hinckley with Rick and Kenny. 21 laps

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 rep
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Banded Leg Curls x 20 reps
Station 2 – Ab-Wheel Roll-Outs x 10 reps
Station 3 – Elevated Ring Push Ups x 10 reps
Station 4 – Bat Wings (Dan John) x 6 reps 35# KBs
B.
Complete as many rounds and reps as possible in 15 minutes of:
0.25 mile Air-Dyne
12 Kettlebell Snatches (6 each side) 35#
18 Alternating Reverse Lunges with Dumbbells 2 25# DBs
5 rounds even

1 strict ring muscle up
20 Flexbar Wrist Extensions
Yoga poses
5 rounds

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Great stuff guys! Awesome DL carry, Jan!

[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]
Fight Gone Bad
3 rounds:
1min for reps
14# Walk ball
75# SDLHP
20" Box jumps
75# Push Press
Row for calories

197

[I]This was down about 30 odd reps from my last attempt, but I forgot to do the PPs in the 1st round and tried to make it up in the second. :shrug: this messed me up! But my WBs were more than my last attempts. Also, I got more calories during the rows![/I]

[B]Evening:[/B]
.53 mi dog walk with a twenty pound ruck
4 Chin ups with my twenty pound ruck

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[B]WU:[/B]
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50+ SUs
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)
Burgner warm-up

[B]WOD:[/B]
150 SUs
5 45# Snatches
150 SUs
4 65# Snatches
150 SUs
3 75# Snatches
150 SUs
2 95# Snatches
150 SUs
1 105# Snatch

12:54

[B]Evening:[/B]
1.14 mi dog walk with a twenty pound 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#
Added 10 reps of mini band knee pull for each leg

A.
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Romanian Deadlift x 8 reps 145#
Station 2 – Single-Arm Kettlebell Row x 8 reps each 53#
Station 3 – Side Plank x 45 seconds each side
Station 4 - Javelin Press x 5 reps each arm 31#
B.
For time:
1 mile Air-Dyne
60 Kettlebell Swings 53#
30 Burpees
9:56

Yoga Poses
3 sets of 20 DB wrist extensions 10#

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Great stuff Tim!

[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
5 24 in step ups on left leg
10 Pullups
5 20 in step ups on right leg
10 Burpees (Yay!! Burpees!!)

[B]WOD:[/B]
Split jerks 3-3-3-3-3-3-3
45#-65#-75#-95#-115#-135#-135#

[I]Felt my shoulder on the last 2 sets![/I]

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

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This summer has been so amazing with the heat and sun...last couple of weeks over +30°c every day (ca90F) the gym has not aircirculation or ac for these. Humidity is high and has been so sweaty, especially at work.
I love it, but to work out, huh... Skipped few days from gym because of the heat.
Should change i near days for our normal, and soon we miss the heat :)
Some of you are probably used to temperatures like this...

Thu 2 Aug:

Some overall warmup.
EMOM:
15sec L-sit Dip holds
1L-sit pullup
10minutes
C2row:
30min - 6410m

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Yesterday
Bouldered at Rock Mill.

Today:
Agile 8
Foam roll your IT band
Foam roll your adductors
Glute/piriformis myofacsial release with a tennis ball
Rollovers into "V" sits
Fire hydrant circles
Mountain climbers
Groiners
Static hip flexor stretch

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

Four Sets of:
2 TGUs each arm 35, 44, 53, 53#
60 seconds
10 Single-Arm KB Floor Presses 35, 44, 53, 53#
60 seconds
6 Ring Rows
60 seconds

I'm fighting a bit of a cold so I didn't do a met-con. I didn't want to dig the hole too deep. I will take a walk later.

Jan-Sounds like summers in Ohio. I imagine you get your share of brutal winter weather too.

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Yes Tim, winter kan be also brutal. When the cold is close to -20°C or colder it's not nice, snow creaks under every step, cars starts bad without xtra warm plugged in...from this summers warmest to last winter coldest at us (southern Finland) the temperature has changed from +33°C highest now to -27°C i remember it was coldest last winter...thats 60°C change (140°F)...

Sat 4 Aug:
Warm up ciriut of four exercises.
1 Pulldown:
15reps: 30,35,40,40kg
2. Ez curl:
20kg: 10,10,10,10reps
3. Db bench press:
15rrps: 12.5kg, 17.5kg, 22.5kg, 27.5kg
4. Box squat:
15reps: barbell,40kg, 60kg, 80kg

C2row:
5000m - 21:42min.

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Yesterday
Bouldered at Rock Mill with Jeff. Good day. 2 oranges and 1 blue.

Today
Agile 8
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#

A1. Turkish Get Up, 2 per side 35, 44, 53, 62#
A2. 1 Arm Swing, 10 per side 35#
Rest and repeat 4 times
*
B1. Push up, 10 reps
B2. Goblet squat, 6 reps 35, 44, 53#
B3. Ring muscle up 2 reps
B4. Snatch, 10 per side 35#
Rest for a few seconds and repeat 3 times

:brrr: @Jan

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Tue 7Aug:
Cardio

C2row:
10000m - 45:56min
SkiErg:
2000m - 10:27min

Some streching

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Backwards Fran

21-15-9 Reps
C2B Pullups
45# Thrusters

4:06

Went light to try and keep all the reps in one set.

Evening dog walk with a twenty pound ruck

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Bill-An impressive Fran time! That would take me at least 10 minutes.

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.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Banded Leg Curls x 20 reps
Station 2 – Ab-Wheel Roll-Outs x 10 reps
Station 3 – Inverted Row x 8 reps

B.
Five rounds for time of:
18 Kettlebell Swings 53#
9 Goblet Squats 44#
25 Double Unders
14:50

A few stretches to cool down.

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Thanks Tim! But it was scaled! Maybe I could break 4 min Rx!

[B]WU:[/B]
500 m row
800 m walk with active warm up
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]

Run 1 mi

10:32

[I]a slow one, but considering I 've got Achilles tendonitis/Plantar Fasciitis and it was hot, I 'll take it![/I]

800 m walk

TRX work

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

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Thu 9 Aug:
Some somersaults, maybe 10-12...
1/3 turkish get up (for shoulder stability) at upper position hold for count to 3.
8kg kb: 5,5,5reps
16kg kb : 5,5,5reps
24kg kb: 5,5,5reps
16kg kb: 5reps
8kg kb: 5reps
Pullups (underhand grip):
11,8,2,2,8,5,5,5,5 reps

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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 35#

A.
2-3-5-2-3-5-2-3-5
Hexbar Deadlift 195#
Kettlebell Floor Press 53, 62, 70#
Pull up 10#

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

2 ring muscle ups
Various stretches
3 rounds

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Yesterday
Bouldered at Rock Mill with Jeff. Fun.

Today
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 40#
3 rounds

A.
Four sets of:
Double KB Front Squat x 10 reps 35# KBs
Rest 60 seconds
Single-Arm KB Row x 10 reps each arm 53#
Rest 60 seconds
Ab Roll Outs x 12 reps
Rest 60 seconds
B.
Three rounds for time of:
Sandbag Thrusters x 15 reps 50#
Double Unders x 50 reps
9:40

Handstand Hold x 20 seconds (against wall)
20 Flexbar Wrist Extensions
Banded Hip Stretch
3 rounds

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Great work outs 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 Frog Holds
10 Pushups
10 20" Step ups, 5 in each leg
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
OHS: 3-3-3-3-3
45#(3)-65#(3)-75#(3)-95#(3)-115#(3)

[I]I wanted to get at least 135#, but my shoulder was REALLY weak at 115#.[/I]

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

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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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[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 20" Step ups alt legs
10 Pullups
10 Burpees (Yay! Burpees!!)

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

[I]Plantar fasciitis/Achilles tendonitis sux!![/I]

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

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Have fun in Vegas Tim!!

[B]WU:[/B]
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

[B]WOD:[/B]
3 RFT:
400m run
10 95# Shoulder to overhead

13:33

[I]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[/I].

[B]Evening:[/B]
114 no dog walk with a twenty pound ruck
6 Chin ups with a twenty pound ruck

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Hey Gents- Its been a ruff time for me at the Job... I have I boss I dont communicate with well......Think its time to move on...I have been hitting the "box" the past 6-8 weeks, but I did have a 2week layout as I pulled something on the right side of my upper back. I've been back for a good week now. Jan- its been 95F+ here most of the past 2 months. Bill- 15,000M RUN... WOW!!

8.17.2018 Friday- Not feeling it but went to gym anyhow.....
WU: 2x
Run 1 Lap
10 Airsquats
2x bear-crawl across the gym

WOD:
"Nasty Girls"
3 Rounds For Time
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135/95 lbs)

14:26 Kinda slow....... 85lb P.Cleans, did 7 MU transitions on a box

5-4-3-2-1
Front Squat
*From Ground*
*Rest as needed b/t sets*
95-125lb.
Resting Saturday.......

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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 40#
3 rounds

A.
Five sets of:
Hexbar Deadlift x 3 reps 195#
Rest 60 seconds
One-Armed Kettlebell Floor Press x 5 reps each arm 53, 53, 62, 62, 62#
Rest 60 seconds
Inverted Row x 8 reps
Rest 60 seconds

B.
10 TGUs @ 53#
100 Kettlebell Swings @ 53#
11:10 (Did the TGUs in 3:35)

6 Moves to Unlock Tight Hips (T-Nation Youtube Video) WFS

My wife and I just got back from Vegas with our daughter. We celebrated her 21st birthday. We had a great time. School starts tomorrow so it's time to get back at it.

Patrick-Good to see you back. My advice is to keep at the workouts. Maybe turn back the intensity when life get stressful but keep the habit going. Hang in there. We all go through stressful times. That was me last February. Sharing my challenges was helpful.

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Patrick, Do what Tim said!!

Tim, Glad to hear you had a good time in Vegas!

[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 Alternating leg 20" Step ups
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Hang Power Clean 5-5-5-5-5
45#(5)-65#(5)-75#(5)-95#(5)-115#(3)-95#(5)

[I]My shoulder was talking to me by 95#. :ranting2: and it wasn't NICE. I couldn't do 5 @ 115#.[/I]

10 Pullups back at work.

[B]Evening:[/B]
1.52 mi dog walk with a twenty pound ruck
3 Chin ups with a twenty pound ruck

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Thanks Guys-
8.20.2018 Monday
WU: Row 400M then 2 rounds
15 Kb swings
10 PVC Pass-thru's
10 air-squats
20 sit-ups

5 x 3 Deadlift 5 x 3
5 sets of 3
Wasn't feeling it, got to 235lb, did 255 1x

WOD:
10 Rounds:
10 Air Squats
5 Hang Power Clean & Jerk (95/65#)
Only made 8 rounds @ 10:46 :-(

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hi guys......long break from here for me but i have not let up in the training....still practicing power lifting 5 days a week till 5 weeks ago....then the wife wanted to go for a "couples" mountain bike ride.....i broke my clavical and three ribs.....spent a couple of weeks recovering and then started back on sled drags and sand bag carries....got up to 5 km with 25 lb sled and 50 lb sand bag......did 5000 m. row last night and really did not feel it this morning in my shoulder......will try 10,000 tonight and perhaps some bench pressing......i was on track to hit 1,000,000 meters rowed by early febuary 2019 before my accident as i want the concept 2 pin and a chap in my gym wants the t shirt you get for hitting 1,000,000.

anyways keep up the great work like always and i will attempt to keep posting here more.

glad to see that you guys are keeping on keeping on :pepper::pepper:

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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#

A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10 reps 20# Med Ball
Rest 45 seconds
Bulgarian Goat Bag Swings x 12 reps 53, 62, 70#
Rest 45 seconds
Side Plank Hold x 30 seconds each side
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings 53#
15 Goblet Squats 35#
10 Strict Knees to Elbows
3 rounds + 20 reps

1 strict ring muscle up
20 Flexbar wrist extensions
6 Moves to Unlock Tight Hips (T-Nation Youtube Video) WFS
5 rounds

Cliff-Good to see you post. Sounds like you are bouncing back from your accident. Keep up the good work!

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Holy moley Cliff!! Sorry to hear about your accident. Glad to see you're on your way back!

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

[B]WOD:[/B]
21 225# DLs
400 m run
18 225# DOs
400 m run
15 225# DOs
400 m run
12 225# DOs
400 m run

27:03

[I]I tried to do the DLs in decent sub sets. Ended doing the last round in singles.[/I]

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

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Welcome back Cliff!!
8.23.2018 Thursday
WU: 2 Rounds
Assault Bike 300M
15 KB sings
Row 250M
10 HRPU

5 x 2 Bench Press

Bench Press
Set 1 – 5 reps @ 80%
Set 2 – 3 reps @ 85%
Set 3 – 3 reps @ 90%
Set 4 – 2 reps @ 95%
Set 5 – 2 reps @ 95% or more
95-135lb did 140lb 1x

WOD:
10 Rounds
Farmers carry across gym and back (53/35)
25 Double Unders
10 d.u. attempts or 40 singles

6:53 44lb KB 40 SU. Went quick!!

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Good work men!
Not much to log here in August...
I started to do Consepts 'The Dog Days of Summer' - challenge.
Just for change to all lifting hit the cardio for a month and see does it help anything to lifting afterwards...
Dog days of summer goes so that
August 1-7 you total 10000m on Consept machine
August 8-14 - 20000m
August 15-21 - 30000m
August 22-28 - 40000m wich gives a total of 100000m
I have mainly C2rowed, with some SkiErg also.
my first weeks total was - 23410m
second weeks total - 22977m
third weeks total - 31911m
and have so far 25000m full for final week..
Longest one workout has been so far 15000m (1:09:32) row plus 4000mSkiErg.

Welcome back Cliff!!
And Patrick, i'd also say that do what Tim said

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Yesterday
Bouldered at Rock Mill with Jeff. Looks of new problems and lots of sends.

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip 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.
Four sets of:
Turkish Get-Ups x 2 reps each arm 35, 44, 53, 62#
Rest 45 seconds
Romanian Deadlifts x 6 reps 88# KB
Rest 45 seconds
Ring Push-Ups x 12 reps
Rest 45 seconds
B.
5 sets each of:
Goblet Squats x 10 reps 44#
Kettlebell Swings x 15 reps 53#
Double Unders x 25 reps
13:41

6 Moves to Unlock Tight Hips (T-Nation Youtube Video) WFS

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Sun 26 Aug:
C2row:
Half marathon - 21097m - 1:35':25"

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Wow Jan!! Lots of rowwing... I think Cliff doe a lot of rowwing....
8.24.2018 Friday
5 sets of 5 Push Press
95-135lb, 140lb 3x

WOD:
"NATE"
Benchmark:
20min. AMRAP:
2 Jumping Muscle Ups
4 HSPU to Ab-Mat / 20lb DM Press for me
8 KB Swings (53/35#) 44lb KB
12 rds. + 6

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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#

A.
5 sets of:
Front Squat x 5 reps 65, 75, 85, 95, 105#
60 seconds rest
Strict Ring Muscle Ups x 2 reps
60 seconds rest
Ab Roll Outs x 10 reps
60 seconds rest

B.
A short little sprint interval workout that keeps the intensity high.
Work: 2:30
rest : 1:00
Work : 2:00
rest : 1:00
work: 1:30
rest : 1:00
work: 1:00
rest: 1:00
work: 0:45
rest 1:00
work: 0:30
rest 1:00
work: 0:30
rest: 1:00
work: 0:15
Short and sweet Air-dyne workout.
Load Indicator: 4.5 (somewhat easy, I'll try 5.0 next time)

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8.27.2018 Got stuck in Major traffic, was only able to participate in WOD
WOD:
10 min amrap kb swings, lunges, knees to elbows

10 KettleBell Swings (53/35#)
10 In-Place Walking Lunges (w/ KB)
10 Knees-2-Armpits10min. AMRAP:

6 Rounds +1

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8.28.2018 Tuesday
WU: Run 1 Lap 3 Rounds
20 DU / 60 SU
10 HRPU
5 Ring Rows

5 x 5 Bench Press
5 x 5
went light 95 - 115lb

5X5 Weighted pull up Total Weight
5X5 Weighted pull up Total Weight
Strict PU with 18lb KB

WOD:
For Time:
Run 1 Lap
10-9-8-7-6-5-4-3-2-1
Shoulder-2-Overhead (155/105#)
*1 Lap Runn occurs before set each of Shoulder-2-Overhead
Scale the weight
20:00- 85lb, I did 10 sets of 7, I dunno why:eek:

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Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip 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

2-3-5-2-3-5-2-3 Ladder
Hexbar Deadlift 195#
Turkish Get Ups 53#
KB One-arm Floor Press 53#
This ended up being a bit of a grind. Took me awhile in the heat.

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Great stuff guys!! I've been walking the dog, doing Pullups, and, of course, doing Burpees (Yay! Burpees!!). We had to do an office move, which took away time to WOD!

[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 Alternating leg step ups on 20" Step
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5 Rounds:
For 2 min:
10 95# Thrusters
200 m row
Max number of 95# Thrusters
3 min rest

3, 4, 5, 3, 2 reps 17 total reps

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