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Patrick, I feel your pain on the split jerks! Nice WOD!
Jan, Were the dips wearing body weight? Even if not, that's still a brutal WOD! Great job!

Went to the base Fitfest and took a running class. It was mostly based on ChiRunning, but it was a good refresher. Afterwards, I asked one of the instructors about my knee issues. She told me to do an air squat. When I did, she said, "It's DEFINITELY NOT your form!" :D

1 mi dogwalk
10 Pullups
10 Burpees (Yay! Burpees!)
10 1.5 Pood KBS
Dead lifts:
5 @ 135#
5 @ 170#
5 @ 205#
3x8 @ 170#

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@Pat - Nice to have you back!

5/17 Mountain bike ride on Gold Camp Road. 8.7 mile climb (over 1600' gained) with ride topping out at 9056' elevation. Made it to the top in 1:46. The ride back down was fast and a blast. Definitely made the climb worthwhile.

5/18
WU: 1 mi dog walk; row 1 km; halos 25, 35, 35 X20
Workout:
KB C&P 35# X5X(1-4) (100 reps)
KB swings 35# X8:00 (245 reps)
Pull-ups 12, 9, 7
Farmer's carry 155# x30 yds

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5.18.2017 Thursday

WU: Run 400M then 3 Rounds
5 Pull-up
10 Push-ups
15 Air-squats

Back Squat
*Set 1 – 3 reps @ 80-85%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 2 reps @ 90-95%
*Set 6 – 1 rep @ 95-101%
Rest 3 minutes between sets

3@135, 2@ 155, 1@ 165, 3@ 160, 2@ 165, 1@ 175. Been a while since I got 175lb

WOD:
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Kettlebell Swings (32/24 kg) 53lb for me
20 Wall Ball Shots (20/14 lbs) 16lb for me

3rds. + 9 When I was in round 2 I thought I'd never make into round 3!! I wasn't feeling this one.

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Alden, That bike ride sounds awesome! Great job on the farmers' carry!
Patrick, Way to go on those back squats and the the AMRAP!!

[B]WU:[/B]
500 m row
10 10 SUs with a DU attempt (got 6)
10 leg swings on each leg in both directions
10 air squats
10 Frog holds
10 Superman pushups
1, 2, 3, 4, 5 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Claudia:
5 RFT:
20 60# Russian KBS
400 m run

~18 min (watch stopped during the 3rd round... :shrug:)

[I]Pretty close to the last time I did this![/I]

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

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Neighborhood flower planting this morning; we dodged several rain showers!

1 mi Dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 Pood KBS
Shoulder Press:
5 @ 55#
5 @ 75#
5 @ 85#
3x10 @ 70#

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Bill- That Claudia looks tuff! Good Job. I could use a good rain shower here to knock down the pollen from my pine trees!!

05.19.2017 Friday

WU: 3 rounds
run 1 Lap
20 Sit-ups
30 Sec Cradle-rocks

Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

Did Ring MU work, did some handstand walking with a "guide" As a guy 53 I cant seem to get the handstand walk like I did at 16-20 yrs old.

WOD:
Two sets for times of:
30/25 Calories of Assault Bike
20 Burpee Box Jump-Overs (30″/24″)
Rest 6 minutes You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

16:22 did 30in Box, but did step ups...... legs were shot from yesterday

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5/19
WU: 1 mi dog walk; row 1km
Workout:
KB swings 45# X3X10
Half get-ups 25# X20/ 35# X10
Walking lunges BW, 20, 40 X20 yards
Goblet squats 35, 45, 55, 65, 75 X15

5/20
WU: 1 mi dog walk; row 1 km; halos 25, 35, 35 X20
Workout:
KB C&P 35# X3X(1-4)/ 35# X2X(1-5) (120 reps)
KB swings 35# X9:00 (266 reps)
Pull-ups 13, 8, 6
Farmer's carry 155# X30 yards

5/21
1 mi dog walk
Mountain bike ride; Cheyenne Mtn State Park. 9.2 miles; 1040' climbing; ride average 6.8 mph.

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Patrick, On a hot humid Friday afternoon, Claudia was tough! But, I clipped almost 3 minutes off my last attempt about a month ago! Nice stuff on that EMOM and WOD! (Yay! Burpees!!)

Alden, Way to go on the WODs and that bike ride.

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 6!)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
1, 2, 3, 4, 5, 6 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Coe (scaled):
10 RFT:
10 Thrusters, 65#
10 pushups

12:21

[I]My knee and shoulder were talking to me on this one! I got the 1st five rounds done in under 6 min. Slowed down on the back end.
Then I helped the gym staff tear up the floor in our old room. Turns out that it was an old handball court and the floor was built on furring strips! It's a wonder we didn't do more damage to it!! :rofl:[/I]

[B]Evening:[/B]
1 mi dogwalk along with the wife
10 Pullups
10 1.5 KBS
10 band pull throughs
Back squats:
5 @ 185#
5 @ 215#
5 @ 240# [I]My knee said "No More!!!" :yikes:[/I]
5x10 @ 140#

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Bill, the dips were only bodyweight, no bodyweight amount of xtra weight, would be great to have some 200lbs hanging from the waist.
I have a friend who has done the Finnish record in weighded dips, one rep with 175kg (ca385lbs)weight hanging from waist in a dipbelt.
Video can be found in youtube, did it on a tv-program.

Mon 22 May:

Sit ups:
10,10,15,1515,15 reps
Hang snatch:
5/6kg db 10/6kg db 10/12kg db
10/16kg Kb(one pood)
24kg Kb (1,5pood): 5,5,5,5reps
PullUps (underhand grip)
6,6,6,6,5reps
PushUps:
10,10,10,10,10reps.

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Wow Jan- Dips with weight!!! I guess that is no worse then weighted pull-ups which I do from time to time

5.22.2017 Monday

4 x 5 Dead 4 x 5

Score Type:: Total Weight 5 @ 185lb 4x

4 sets of:
Deadlift x 5

WOD:
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

12:58 RX Been a long while since I was able to do a WOD at RX. :D

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Jan, Still body weight dips are nothing to sneer at! Your friend sounds like a real firebreather!! Nice work!!

Patrick, Congrats on doing Jackie Rx!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (Got 4)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
5 pushups
Unable to do any Pullups!!:yikes:
10 Burpees (Yay! Burpees!!)
Burgner warmup

[B]WOD:[/B]
Colby:
5 RFT:
10 HSPUs (belly to wall)
17 snatches, 75#
11 C2B Pullups

25 min

[I]My triceps were killing me for yesterday! They woke me up last night! I was able to do the C2Bs. I got the 1st two rounds done in under 9 mins, then I slowed down.[/I]

[B]Evening:[/B]
Planting rose bushes
1 mi dogwalk

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[B]WU:[/B]
500 m row
10 10 SUs with a DU attempt (got 4!)
10 leg swings on each leg in both directions
10 air squats
10 Frog holds
10 pushups
1, 2, 3, 4, 5 Pullups :pepper:
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Collin: (scaled)
6 RFt: (did 2)
400 m sandbag carry (did a 50# DB)
12 Push Press @ 115#
12 Box Jumps (Did step ups)
12 SDLHPs @ 95#

19:54

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5.24.2017 Wednesday

WU: Run 400 then
Gymnastics Skills Warm-Up
Every minute, on the minute for 6 min (2 sets)
min 1
Wall climb with nose and toes hold x 30 seconds
min 2
Back-To-Wall Handstand Marching x 20 reps
min 3
Back-To-Wall Donkey Kicks

1 x 1 1 Rep Max Front Squat I hit 175lb.
Score Type:: Total Weight
In 10 minutes or less Work up to A heavy Single

WOD:
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
15 Burpees

I got 3rds. +12 used 105lb, this one was tuffer then it looked!!

Accessory Work:
Every minute, on the minute, for 6 minutes (3 sets) complete:
Odd minutes – L-Sit Lifts on Box x 20 reps
Even minutes – L-Sit Flutter Kicks on Kettlebells x 15 seconds

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Patrick, Awesome workout! The gymnastics stuff looks amazing. And you are right, those cleans are very tough! (Yay! Burpees!!) ;)

[B]WU:[/B]
500 m row
5 10 SUs with a DU attempt (got 1)
10 leg swings on each leg in both directions
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Daniel:
50 Pullups
400 m run
21 thrusters @ 95#
800 m run
21 thrusters @ 95#
400 m run
50 Pullups

32:09

[I]I tried to keep moving, and hanging onto the bar during the thrusters.
I was trying to break 30 min. I failed that, BUT, I clipped 5:06 off my last attempt on 6 September 2016!! This was my fastest Rx'd Daniel!! :pepper: Must've channeled my inner Patrick!! :rofl:

Also, they finished the floor in our CrossFit room! They put down Rogue lifting platform material! It's going to be AWESOME!! [/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Dead Lift:
5 @ 215#
5 @ 250#
6 @ 285#
8 @ 165#

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5/22
KB C&P 35# X5X(1-3) (60 reps)
KB snatch 35# X8:00 (98 reps)
Pull-ups 13, 11, 7
Farmer's carry 160# X30 yards

5/23 Rest day

5/24 Off road motorcycle ride. Over 100 miles of dirt in the Rampart Range area.

5/25
WU: 1 mi dog walk; row 1 km; halos 25, 35, 35 X20
Workout:
KB C&P 35# X5X(1-4) (100 reps)
KB swings 35# X3:00 (107 reps)
Pull-ups 5, 11, 8, 7
Farmer's carry 160# X30 yards

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Alden, you are kicking @$$ my friend!! All that KB work and Pullups, not to mention the farmers carries!! My hat's off to you!!!

1 mi dogwalk
10 Burpees (Yay! Burpees!!!)
10 Pullups
10 1.5 Pood KBS

Shoulder Press:
5 @ 80#
5 @ 90#
6 @ 105#
5x10 @ 60#

[I]I almost had 7... Oh well!:shrug:[/I]

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great work as usual guys....just checking back in....had a great week of life chores, going to the gym and doing the typical powerlifting days

preped tuesday night for a squamish off road cycling association mountain bike race wednesday....125 people showed up....mmmm fish taco's and micro brew....

friday was super hot here for late may so i did an 800 m rhino walk w/a 45 lb plate and stopped at the beer store and picked up a 15 pac of beer for the last 550 m of the walk....then a fire beather and i messed around with the farmers carry.....got up to 570 lbs for 20 feet or so.....was done for the evening....

today....speed bench, 1 and 3 board football bar bench press, rogue grip rows, toes to post and wind shield wipers and red band pull aparts

spent the after noon putting in a larger 4 barrel carberator and manifold into the '67 newport....now i need a larger fuel pump.....boy is it fun reliving the late teens with that car:D

keep up the great work guys.....

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5.26.2017 Friday Youngest Daughter graduated HS today. No more HS in our house!! 4 Kids later.

1 x 3 Bench Press Build up to a heavy set of 3
Score Type:: Total Weight
3 3 3 3 3
3@115 5x

4 x 5 Dumbell Press
Score Type:: Total Weight
Dumbbell Shoulder Press 4 x 5 Reps
5@15lb 4x

WOD:
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Presses (95/65 lbs) 65lb here
10 Pull-Ups Rest 4 minutes, and then . . .
2RDs. + 15 on this one

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg) 53lbKB
15 Hand-Release Push-Ups

2RDs + 18

05.29.2017 Monday- "Bless all you Vets"
"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

65Min. 14Sec. First time I have done Murph. I'm usually at the INDY 500. I was really worried about the Push-ups with the BUM shoulder.
I did 20 sets of :
5 Pull-up
10 Push-ups
15 Air-Squats.
I RX'd it and was happy with the result. My legs were wobbly at the beginning of the 2nd Mile.

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Great great work guys!!
Had almost a week layoff, was on a four day trip to Barcelona, Spain, just together, without kids,with my wife - was great. Lots of walking, my wife use a stepcalculator app on her phone and it was like 18000 one day, 25000+ the following....

Mon 29May:
Some shoulder exercises with rubberband,
facepulls, rear laterals etc
SitUps:
10,20,30reps

Tue 30May:
C2row 5min-1100m
Each other set barbell rows,each other Dips:
Barb row:
10,10reps/60kg (132lbs)
10,10reps/80kg (ca180lbs)
Dips:
5,5,5,5reps
Lying ring pullups:
8,8reps
Barbell french press:
15,15/30kg
C2row 10min - 2254m
Some steching

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wow jan you guys are walking machines.....what a great way to see where you are visiting eh?

Patrick.....whooo hooo life starts all over again now eh?

Monday.....safety squat 1 rm w/ chains 320 lbs plus 102 in chains 422 total pr :pepper:

block pulls 8-8-8-8 225-275-295-305

200 large green band good mornings

1 hour dog walk in the heat.....none of us moved to fast

last night

belt squats standing on 14" boxes 10-10-10-10 w/kb attached to belt

farmers carry work it up...got up to 420 for 20'

messed around with a buddy picking up stones.....got up to 190

200 large green band good mornings

keep up the great work guys

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tonight....mostly young ones at the gym tonight...under thirty with a guest coach....i told him that wednesday's were athletes music night and so he said sure go ahead and put some music on......i made it one and half dr. hook songs till the pin was pulled on my ipod...i then begged for one more and put on iron butterflies in-A-Gadda-Da-Vida.....my music may be banned for life....:rofl:

floor press 1 rm 185 lbs...plus 68 lbs of chain

dbell press 10-10-10-10 45-50-55-60

6 x 8 22 kg rope push down

one arm dbell row 15-15-15 50-55-60

log press mess around struggled with 65 lbs....dang shoulder

4 x 50 blue band face pulls

45 minute dog walk

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Cliff- Take it easy on the shoulder!!! Great work Gents. Keep it up!!!

06.01.2017

WU: Run 1 lap then 3 Rounds
20 Russian KB Swings @ 53lb
20 Lunges
20 Air-Squats

8 Rounds go 20sec., Rest 10sec. Kabata....
Sprint 20Sec rest, Rest 10sec
KB twists 20Sec., Rest 10sec

I was SWEATING after this!!!

Gather 2:30 min of wall Handstand, when fail, 20 V-Sit-up, 10 Strict Push-ups
Took me 3 rounds of :50

Row 1000M for Time:
4:05

So... I went out too hard on the row and about died in the middle, I think my mind had me going at a 500M pace. Todays work was much harder then it looked on the board. I was gassed and a sweating mess at the end.
:pepper:

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Good work gents!

Fri 2June
Some overall warm-up

21-15-9
Db hammer curl 12kg db's
Push-ups
4:24min
Pullups , underhand grip:
6,6,6,6,6reps
Floor press with Kb's:
10/24kg
32kg: 6,6,6reps
10/24kg
Hanging from bar:
1min.

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6.02.2017 Friday

Skill:
60 Second Squat Hold

Strict Pull Up work or Strict Muscle Up Progresions

Had to do 5 Strict Pull-ups, then worked on MU progression

5 x 1 Split Jerk with 2 second pause in the dip
Score Type:: Total Weight

Split Jerk with 2 second pause in the dip
2 sets of 3
3 Sets of 1
Worked with 95lb on this on.

WOD:
Wod with a partner
Score Type:: Rounds and Reps

15 Min Amrap
Start with and emom everyone does 3 burpees
Alternate rounds with a partner
12 Axle Bar Deadlift add 45s/25s
9 Push Ups
6 Axle Bar Shoulder to Ovh

We got 8rd's + 12. We were gassed at the end

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Sun 4 June:
Yesterday was the end of this schoolyear, so summerholiday began for the rest of the family, today we started with picnic breakfast at our yard...felt summer :)

And at evening...
Sit-ups -> bent over Db side laterals
10,10,10,10,10 -> 15/6 kg db's x2, 12/12kg Db's x3
Kb swing:
16kg (one pood): 10,10reps
24kg: 7 reps
32kg (two pood) :4reps

Then EMOM:
First minute 10/16kg
Second minute 7/24kg
Third minute 4/32kg...
Then again 10/16kg
7/24kg and so on...
30min.
Some steching afterwards.

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Awesomeness guys! Patrick, congrats on the new graduate!!

I've been travelling. At least I was able to to mile runs, DU practice, Pullups, and of course, burpees! (Yay! Burpees!)

[B]WU:[/B]
24" box jump!!
1 mi run
10 10 SUs with a DU attempt (got 5)
10 leg swings on each leg in both directions
10 air squats
5 pushups
1, 2, 3, 4, 5 Pullups
10 burpees (Yay! Burpees!!)

[B]WOD:[/B]
Grace
30 135# clean & jerks

14:11

[I]Not my fastest time, but it was good to be in the box with the new lift platform floor!:kicking0:[/I]

[B]Evening[/B]
1 mi dogwalk
10 pullups
10 1.5 Pood KBS
Back Squats:
3 @ 200#
3 @ 225#
10 @ 250#
5x10@ 140#

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patrick...that is still a good 1000m time....good work

nice way to start a day with a picnic breakfast jan

way to keep moving there bill

skipped out of work early friday and in 3 hours the wife and i found our selves at a quiet b.c. forest service site.....big lake and only electric motors allowed and no quads or dirt bikes allowed in the area.....mid 20's and sun for two days of r and r :broc:

tonight

3 x 9 med grip speed bench 100 lbs red bands

angle bar bench press 12-12-12-12 135-145-155-165

rope push down 3 x 10 15 kg

fat bar cable push down 4 x 20 20 kg

4 x 50 blue band face pull

just under an hour to move 2,500 ish pounds of granite paving stones to the back yard for the patio leading to the "she shed".....gotta rack up those brownie point :rofl:

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Cliif Way to Rest a bit.... and Stay Active and Keep the Mrs. Happy:)

6.05.2017 Monday

WU: Run 400M then
10 Inch-worms
10 Lunges.

1 x 1 1 Rep Max Push Presh 115LB fail at 125LB.
Work up to today's heaviest push press

WOD:
"Angie"

Score Type:: Total Time

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

I scaled it, did 50 Pull-ups then 100, 100, 100

29:02

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6.06.2017 Tuesday
WU: RUN 400M then 2 Rounds
10 Ring rows
20 Air-squats
:30 sec ring hold

1 x 1 Front Squat singles
Score Type:: Total Weight

1 @
60%
75%
80%
85%
90%
95%
Post heaviest squat 165lb, fail at 175lb

3 x 5 Front Squat Tempo

Score Type:: Total Weight worked at 95lb.
3 Sets of 5 around 70% 51x1
5 Second decent
1 Second at the bottom
explode up
1 second at the top

WOD
Score Type:: Rounds and Reps

Against a two-minute running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees Rest 2 minutes between sets, and complete a total of five sets

I got 62 Burpees!!

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wow patrick 62 burpies....great job....nice work on the rest of the work out as well

yesterday...moved 3 yards of road base for the wife's patio leading to the she shed....it was 29 degree's and humid....

tonight

axel bar bench press 224lbs

floor dbell press 8-8-8-8-8-8 40,45,50,55,60,65

w mag grip row 8-8-8-8 70-80-90-100

seated fat grip seated row 8-8-8-8 70-90-110-130

200 blue band bench pull aparts

45 minute dog walk

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Patrick, Yay! Burpees!!! Nice job on Angie!!

Cliff, agreed about you knowing how to rest!!

We had a nasty rainstorm Monday, 3 in of rain and golf ball size hail! Thought we got through unscathed, but it turns out a 20' diameter limb on a tree in my back yard was torn down. Looks like I've got plenty of functional fitness ahead of me! :rofl:

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 Pood KBS
Deadlift:
3 @ 235#
3 @ 265#
5 @ 300#
5x8 @ 165#

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Great work men, you are machines!!

Wed 7 June:
Rubberband shoulder exercises:
Rear delt,face pull, face push
15reps of each few rounds
Lying leg raise -> Spiderman
10,10,10reps -> 10,10,10reps (count to three at top)

Kb one arm french press, on floor:
8kg Kb: 20,20reps
16kg Kb: 10,10,10,10reps
20/8kg
Ring row:
8,8,8,8reps

Fri 9 June:

Cardio only
SkiErg:
5min - 982m
Consept row:
30min - 6641m
SkiErg:
5min - 1017m
Felt good :)

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Jan, we're just trying to keep up with you!! Nice stuff!!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 Pood KBS
Shoulder Press
3 @ 85#
3 @ 95#
5 @ 110#
5x10 @ 60#

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nice work there bill and jan studs as always.....:D

Friday leg day.....long day at work walking way to much and not eating near enough....did some box jumps, squats and an 800 m. 45 lb rhino walk past the beer store...picked up a 15 pac, finished the walk...went home and went to some friends for a nice casual dinner

Saturday.....full on chore day....patio is done, a couple of decks built and had a huge fire to burn all the scrap that had been piling up

yesterday

speed bench 3 x 9 100 lbs re bands

angle football bar 12-12-12-12 135-145-155-160

o/h rope extensions 3 x 12 17kg

fat bar push down 4 x 20 20 kg

death by row 70 down to 30 droping by 5 lbs each time 10 reps

lying side delt 4 x 20 8 lbs

more yard work, dog walk and watching game 6 of the Stanley cup

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Cliff, just trying to keep up with you buddy! ;) Your Friday WOD sounds like my kind of WOD!!! :rofl: Awesome work!!

[B]WU:[/B]
500 m row
10 10 SUs with a DU attempt (Got 4)
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Eva:(scaled)
5 RFT: (did 3)
800 m run
30 2 Pood KBS (Russian)
30 KBS

44:27
[I]This was tough, especially the Pullups. I kind of wish I had tried to stick it out for the last 2 rounds.[/I]

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

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thanks bill...only problem is my coach is making rumblings that while everybody else will be doing the rhino walk he is only going to let me do belt squat walks :rofl: so that i can not leave the gym


tonight

belt squat banded jumps....made it to about 8 matts....really weird one.....

farmers bars dead lift 482 lbs

saftey squat good mornings 8-8-8-8 130-150-170-180

one hour dog walk

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6.12.2017 Monday
WU: Run 400M then 3 Rounds
5 Dips
7 Pull-ups
9 Air-Squats
10 Sit-ups

5 x 3 Box Squat 5 x 3
Score Type:: Total Weight 1@95lb 4@115lb

5 sets of 3 box squats
set up a box or plates just below parallel
with a bar on your back sit back and down until you are sitting on the box
make sure to keep your core tight!
Squeeze your glutes, push your knees out and come up fast.

WOD:
"Nasty Girls"
Score Type:: Total Time

3 Rounds For Time
50 Air Squats
7 Muscle-Ups / did 7 Pull-ups and 7 Dips on each set
10 Hang Power Cleans (135/95 lbs) @ 95lb for me

12:22

Then Plank hold. 1@2min, 1@1min.

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6.13.2017 Tuesday
WU: RUN 400M then 3 Rounds
5 T2B
10 Walking Lunges
15 Cradle-rocks

4 x 3 Push Press

Four sets of: 1@75lb 3@85lb sets of 4
Push Press x 3-5 reps
Rest 2 minutes
L-Sit Tuck to Extension x 7-10 reps
Rest 2 minutes

WOD:
Complete rounds of 21, 15, and 9 reps of:
Handstand Push-Ups / DB Press for me
Push Press (135/95 lbs) / 65lb for me
Push-Ups

10:57

3 Sets of max distance row in 10 Pulls / 229M was my best

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Patrick, that max distance in pulls looked intresting...

Sun 11 June:
Bike 10min
Rubber band rear delt and face pulls
3rounds of 15 reps each.
Abs,with rope kneeling in front of a pulley machine
10reps: 25kg, 50kg, 80,80,80kg
Close grip BenchPress
10/barbell, 10/40kg
10/60kg (132lbs), 8/70kg, 6/80 (ca 180lbs)
4/90kg (200lbs) 2/100kg (220lbs)
Db kickback:
12,5kg Db: 10,10,10,10,10reps
Pulley curl:
15/25kg, 30kg: 12,12,12,12,12,12reps
Assault Bike:
1min on/30sec off, 7rounds.

Wed 14 June:
Cardio...
Assault bike 15min as wu

C2row:
"Hop Scotch"
200m easy
100m sprint
400m easy
100m sprint
600m easy
100m sprint
800m easy
100m sprint
1000m easy
100m sprint
800m easy
100m sprint
600m easy
100m sprint
400m easy
100m sprint
200m easy
=5800m - 25:32min

SkiErg:
1min on/1min off
10 rounds- 1896m

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Cliff, HA!!:rofl:

Patrick, Nice Job, especially on those rows

[B]13 June:
WU:[/B]
1 mi run
10 10SUs with a DU attempt (got 5)
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Hold
1 Headstand
10 Pushups
1, 2, 3, 4, 5 Pullups
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
20 Min AMRAP:
10 Wall Balls (20# at 10′) Used 14#
10 Box Jumps (20″)
10 Deadlift (205#)
10 Burpees (YAY! BURPEES!!)

Got 4 rounds + 2 WB

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Back Squat:
5 @ 215#
3 @ 245#
15 @ 270#

[B]14 June:
WU:[/B]
1 mi run
10 10SUs with a DU attempt (got 5)
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
1, 2, 3, 4, 5 Pullups

[B]WOD:[/B]
Fight Gone Bad

3 Rounds

Wall Balls (20# (Used 14#) at 10′)
Sumo Deadlift High Pull (75#)
Box Jump (20″)
Push Press (75#)
Row (Calories)
Rest
* 1 Min at Each Station

228

[I]I boogered the timing on the SDHP's on the 1st round. I tried to shoot for 15 reps in each movement. But, it was my best FGB in over 6 years even though it was modified! [/I]:kicking0: