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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