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[B]WU:[/B]
1 mi run
10 Leg swings on each leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
10 Air squats
10 Pushups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
20 min AMRAP:
5 C2B Pullups
10 WBS 14# @ 10ft
15 1.5 Pood KBS, Russian

10 Rounds + 5 C2B + 4 WBS, 309 reps

[I]I tried to keep a steady pace, about 1.5 min to 2 min per round. The KBS were the tough part of this one. I could feel my shoulder with this. At least I was able to keep up the pace.[/I]

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

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Yesterday
Bouldered at Rock Mill with Jeff. Tweaked my lower back. Hopefully it will loosen up for my Utah trip.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 7 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.
2-3–5-2-3–5-2-3
Single leg Romanian deadlift 25# DBs
Double KB Floor Press 53# KBs
Ab Wheel
1 TGU each arm 35#

B.
Air-Dyne
10 x (60s on 60s off)
20 minutes
Load Indicator: 6.0
Didn't feel terrible today. A few more carbs last night.

3 negative chins
10 Pronators each arm
Stability Ball Leg Curls x 10 reps
20 Flexbar Wrist Extensions
3 rounds

Couch Stretch

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Good work fellas.
Hope that your shoulder is going to be better soon Bill. Maybe it would be good to skip overhead presses for a while, and if you bench, with close grip or dumbells with palms facing almost each other...
There is a facbook-site Range of Motion =ROM they have almost every day something good on their page, check if you don't know it already.

Fri 8 June
WU
Jackknife -> standing press and pullover with Kb
15reps -> 15/8kg
15 -> 10/16kg
15 -> 5/24kg
15 -> 5/24kg

EMOM with
Kb SquatHighPull 10/32kg Kb first and each other minute
6reps of pushups
20min, so 10min of each

EMOM
Alt Db hammer curl
6/12kg db
10min

Sat 9 June
C2row
10min - 2244m
Sledge push, ca 20m (ca 70ft) -> Low incline Db bench
20kg - 10/20kg Db's
40kg - 10/30kg
60kg - 6/40kg
80kg - fail/45kg, 6/40kg
100kg -6/40kg

Db Alt upright rows
15/15kg
15/15kg
15/15kg

T2b
6reps
6reps

Some tricep pump with overhead pulley tri ext

Hanging from bar:
1min
1min
30sec

Easy AirBike 5min

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Hey Gents- I did the Spartan Beast Race this past Saturday. 8.5+ miles of it!! It was real tuff, there were some major hills in this one. I'm pretty sore and will be traveling to Phoenix for the rest of the week. Hope to post sometime next week. Keep up the good Work Fellas and "scale" when needed!! Dont over DO IT!!!

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Impressive work guys!!

Jan, I'm a BIG fan of ROM! Thanks for reminding me to continue to review their stuff and the other suggestions!! Tim's warships look awesome as well

[B]WU:
(At the base globo)[/B]
.55555 mi run
1 min on Jacob's ladder, 117 flights
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Candy:
5 RFT:
20 Pullups
40 Pushups
60 Air squats

28:57

[I]This was brutal. I ended up doing the Pullups and Pushups in sunsets of 5. If only I could do this with a couple of 10 minute runs, I could really chop off my Murph time!![/I]

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

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Patrick, awesome job on the Spartan race!

[B]WU:[/B]
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
10 Air squats
10 Frog Holds
10 Pushups
9, 8, 8, 7, 6 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
7 2min rounds:
20 cal row
Max number GHD sit ups

9,0,4,0,0,0,0

[I]Wow! There was no time to switch to the GHD![/I]

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

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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 Frog holds
10 Pushups
9, 9, 8, 7, 6 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:
[/B]Grace:
30 Clean & Jerks @ 75#

4:18
[I]I wanted to do this Rx, but I tried one @ 135#. One was doable, but 30 would not!:yikes: Discretion was the better part of valor! 75# felt MUCH better.[/I]

[B]Evening:[/B]
Put out bulk trash and a refrigerator.
1 mi dog walk

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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 Pushups
5 20" Box jjumps
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
12 min AMRAP:
5 DLs @ 315#
3 weighted C2B Pullups

3 rounds + 5 DLs

[I]I felt this one in my back! :yikes: The DLs were the choke point on this one. But, I just can't say no to 315# DLs![/I]

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

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Thats some weight on the DL's Bill!!
6.18.2018 MONDAY
WU: Row 400m then 2 Rounds
10 airsquats
10 HRPU
40 SU

7 x 1 1 Rep Max Front Squat

Score Type:: Total Weight
7 singles at 90% or more
Took it easy only got to 155lb

WOD:
4 Rounds:
2min. Max Cals. On Assault Bike
then...
2min. AMRAP:
2 Squat Clean (95/65#)
3 Burpees

got 104 Reps. Good work-out, its been a good 9 days........

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

[B]WOD:[/B]
2 RFT:
15 GHD sit ups
30 65# Thrusters
135 SUs

9:18

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