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Great wok Tim on those TGUs & Quick & Dead! Watch your back!

500m row
10 Leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50+ SUs
DU Attempts (got 10)
27 squats work
40 Push ups
10 Pike push ups
10 Scap Pulls
10 Pull Ups
5 Chin Ups
50 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

WOD:
Burpee Broad Jump, 50 m
45 Alternating Jumping Lunges
Run, 400 m

7 min 59 sec

Evening:
1.54 mi dog walk
10 Scap Pulls
11 Pull Ups
7 Chin Ups
3 Back Squats @ 210 lbs
3 Back Squats @ 240 lbs
14 Back Squats @ 270 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs

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At Base Globo:
.22222222 mi walk
.55555555 mi run
.22222222 mi walk
1 min on Jacobs Ladder, 118 ft.
~.3 mi walk to track
10 single leg jumps on each leg
10 Penguin Clap Jumps
10 high jumps
10 Pike Push ups
10 Scap Pulls
10 Chin Ups
27 Squat work
50 Burpees (Yay! Burpees!!)
10 box jumps
10 Scap Pulls

WOD:
Angie:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

14:30

Almost 5 minutes faster than my last attempt in 2018! Got the pullups done in under 6 min., which helped! Doing ~40 pushups a day helped as well!

Evening:
1.54 mi dog walk
10 Scap Pulls
11 Pull Ups
7 Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 145 lbs
3 Bench Press @ 165 lbs
14 Bench Press @ 185 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

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Great job on Angie Bill! I haven't done that one in years.

7/21/21
Climbed at Rock Mill with Kent and Ryan. 3 new blues. I have some work to do.

Today
7/22/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Trap Bar Deadlift x 8 reps 185#
60 seconds
KB Press x 8 reps 35s
60 seconds
Neutral Grip Pull Ups x 8 reps
60 seconds

Echo Bike 15 calories
Farmer’s Walk + Waiter’s Walk 53/35 Alt rounds 156’
4 rounds
9:40

Banded Hip Stretches
4 sets of 15 Reverse Hypers 140#

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Thanks Tim! It had been a while for me as well! Nice work on that WOD!!

1.06 mi run
10 single leg jumps on each leg
10 Penguin Clap Jumps
10 high jumps
10 Pike Push ups
27 Squat work
10 Scap Pulls
11 Pull ups
6 Chin Ups
10 box jumps

WOD:
2008 CrossFit Games - Deadlifts and Burpees (Yay! Burpees!!)
5 rounds of:
5 Deadlifts, 275 lbs
10 Burpees (Yay! Burpees!!)

14:55

This was tough! I did most of the DLs one at a time and spent more time resetting the plates! Did this a little faster than about 3 years ago. This time, I was able to finish it.

Evening:
1.77 mi Dog walk

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Nice job on the Games workout Bill! I may have done that one in the past. Less weight on the deadlift though.

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6 ea
Toe Touch Squat to Stand: 8

2 sets of:
KB Windmills x 5 reps each side
35#

30 Minuite EMOM
Kettlebell Swings x 10 reps 53#
1 15’ Rope Ascent
10 Push Ups
5 Goblet Squats 53#
20 double unders
6 Ab Wheel Roll Outs
5 rounds

Hip Flexor Stretch
2 sets of 15 Reverse Hypers 140#
Elbow Flossing

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Thanks Tim! The last time I tried it, I only did 3 rounds! Great work on that EMOM!

1.52 mi Dog walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
15 Scap Pulls
11 Pull Ups
6 Chin ups
10 1.5 Pood KBS
3 Shoulder Press @ 85 lbs
3 Shoulder Press @ 100 lbs
7 Shoulder Press @ 110 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

I wanted to get 8, but I
m happy I got at least 7!

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50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
15 Scap Pulls
11 Pull Ups
6 Chin ups
10 1.5 Pood KBS
3 Deadlifts @ 245 lbs
3 Deadlifts @ 285 lbs
1 Deadlift @ 320 lbs
10 Deadlifts @ 175 lbs
10 Deadlifts @ 175 lbs
10 Deadlifts @ 175 lbs
10 Deadlifts @ 175 lbs
10 Deadlifts @ 175 lbs
1.77 mi Dog walk

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7/24/21
Climbed at Rock Mill with Kent. No new sends.

Today
7/25/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

2-3-5-2-3-5-2-3
Front Squats 65, 95, 115#
Dip 0, 10, 20#
TRX Inverted Rows +50#

Rogue Echo Bike
10 calories :33
20 calories 2:45
30 calories 5:45
20 calories 8:04
10 calories 9:37
1 minute rest between efforts

Banded Hip Stretches
4 sets of 15 Reverse Hypers 140#

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At Base Globo:

.222222 mi Walk
500 m row
.222222 mi walk
1 min on Jacobs Ladder, 115 feet
10 single leg jumps on each leg
10 Penguin Clap Jumps
10 high Tap jumps
50 Push Ups
10 Pike Push ups
10 Scap Pulls
10 Chin Ups
27 Squat work
50 Burpees (Yay! Burpees!!)
10 Scap Pulls

WOD:
Helen:
3 rounds of:
Run, 400 m
21 Kettlebell Swings, 1.5 pood
12 Pull-ups

14:42

14 sec slower than my last attempt in May 2016, but I'll take it!

Evening:
10 Scap Pulls
10 Pull ups
5 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
Back Squat : 5-5-5-5-5 :
10 Back Squats @ 45 lbs
5 Back Squats @ 135 lbs
5 Back Squats @ 225 lbs
5 Back Squats @ 245 lbs
5 Back Squats @ 285 lbs
5 Back Squats @ 315 lbs
1,24 mi Dog Walk

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Helen used to be one of my favorite WODs. Nice Job!

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
2, 2, 2, 2, 2 each arm/35, 44, 53, 62, 62#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 62#
1-2 10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up
1 ring muscle up
Rest 5-6
5 rounds
On the two rounds I did 4 muscle ups on the 30 sec.

Banded Hip Stretches
Psoas Release w/kettlebell
2 sets of 15 Reverse Hypers 90#

Lower back is still acting up. Felt pretty good this morning. Hopefully it will continue.