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Great work guys!!! Hope everyone has had a great 4th :pepper:

1.14 mi dog walk with a 20# ruck.

10 Burpees (Yay! Burpees!!)

10 Pullups

10 1.5 Pood KBS

Front squats 5-5-5-5-5

45#(5)-65#(5)-95#(5)-115#(5)-135#(5)


[I]Not as heavy as a year ago. But, my shoulder didn't feel that bad, so I'll take it![/I]

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7.6.2018 Friday
WU: Assault Bike 800M then
10 Lunges
10 HRPU
10 Air-squats
10 DB Press
20 sit-ups
10 pull-ups

4 x 2 Bench Press 95-135lb 1 @ 145lb
2 2 2 2

4 x 2 Back Squat 135lb
2 2 2 2

WOD:
5 Rounds:
Run 1 Lap
15 Hang Clean & Jerks (75/55#)

17:03, scaled it big time, did sets of 10 instead of 15

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Sun 8 July

Less is better than nothing... :)

Db alternate upright row -> Lying leg raise
15/6kg Db's -> 20reps
15/6kg -> 20reps
15/12kg (ca27lbs) -> 20reps
15/12kg -> 20reps
15/12kg -> 20reps

Pushups:
5,5,11,11,15,15reps

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[QUOTE=Jan Hedman;1271725]Sun 8 July

Less is better than nothing... :)
[/QUOTE]

Quite true Jan! :rofl:

Patrick, Nice work on that 5 RFT!!

[B]WOD:[/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 45# LBS
10 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
7 min AMRAP:
150 SUs
10 65# LBS

3 rounds + 24 SUs

[I]I wished I had tried DUs as I tried almost a year ago, but these were good! It was rough going to the bar or grabbing the rope right after doing the last movement![/I]

[B]Evening:[/B]
1 mi dog walk with a 20# ruck.
3 Pullups with the 20# ruck.

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Good Work Gents!! Keep Moving!!
7.09.2018 Monday
WU: Row 400M then 2 Rounds
10 PVC Pass thru's
10 air-squats
5 ea. leg single leg stretch

1 x 3 Sumo Deadlift 3 Rep Max 135-285lb. 285lb new PR.
Build Up to Today's best 3 rep max Sumo Deadlift
8 sets min

4 x 2 Back Squat 135-145lb. took easy.......
2 2 2 2

WOD:
Partner WOD:
For Time:
10 Rounds Total:
10 Hang Power Snatch (75#2x, 45#1x, 65#2x)
10 Burpee Over Bar
*Alternate athletes every round*
*Each athlete will have completed 5 rounds*
16:47 Was tuffer then it looked on the board!!!

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Patrick, Nice Sumo DL PR!! :kicking0: great job on that WOD!

[B]WU:[/B]
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
20 odd SUs [I]Broke my jump rope!! :yikes:[/I]
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
10 Pullups

135# DL
225# DL
275# DL

[B]WOD:[/B]
3 RFT:
5 DLs @ 275#
10 Burpees (Yay! Burpees!!)

8:59

[I]I was apprehensive about this one because of the DLs and I hurt my shoulder and neck doing them. I found as long as I kept tight, i.e., maintained midline stabilization, they didn't hurt. This was brutal, heavy lifting and Burpees (Yay! Burpees!). There was no time to ease up though switching between movements felt good.[/I]

[B]Evening:[/B]
1 mi dog walk with a 20#ruck

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Keep up the good work guys! You continue to be an inspiration.

Climbed at the New Sunday and Monday with Jeff. Good trip. Climbed routes ranging from 5.9-5.12a. One new climb at First Buttress 11b.

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.
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Goblet Squat x 6 reps 35, 44, 53#
Station 2 – Landmine Press (Left) x 8 reps 45# bar + 25# plate
Station 3 – Goblet Squat x 6 reps 35, 44, 53#
Station 4 – Landmine Press (Right) x 8 reps 45# bar + 25# plate
Station 5 – Ab Wheel Roll Outs x 10 reps

B.
Complete rounds of 21, 15 and 9 reps for time of:
Sandbag Thrusters 50#
Dumbbell Box Step-Overs 2 10# DBs
9:39

Yoga hip opener poses (20 minutes)
Hips have been hurting more than usual lately. Especially when I walk. I can workout and climb pain free but walking hurts? Yesterday I did 20 minutes of poses and went for a 2 mile walk afterwards. Seemed to help a lot. Will continue twice a day for awhile.

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7.11.2018
WU: Row 400M then
20 Linges
25 Push-ups
5 pull-ups
10 PVC OVH Squats

10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
5-4-3-2-1-5-4-3-2-1
Push Press (Heavy)
*Unbroken sets
only did 75lb on the PushPress, Strick PU went fine.

WOD:
1k Assault Bike meters/ 500m row / 400m Run
20ft. Handstand Walk (Across Gym)
5 Rope Climb (15')
1k Assault Bike
40ft. Handstand Walk
4 Rope Climb (15')
1k Assault Bike
60ft. Handstand Walk
3 Rope Climb (15')
1k Assault Bike
80ft. Handstand Walk
2 Rope Climb (15')
1k Assault Bike
100ft. Handstand Walk
1 Rope Climb (15')

28:00- Did 1000M Bike, did 30-45 Sec Handstand Hold and 10 Ring Rows, then 1 rope climb per round and some bear crawls. Scaled it big time!! I kept going thru the 28Min time cap:run:

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Tim, we got to keep up with you! Nice WODs!

[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 Frog Holds
10 Pushups
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
3 RFT:
10 25# DB Power Snatches, Left hand
10 25# DB Single Arm Overhead squats, Left hand
10 L Pullups
10 25# DB Power Snatches, Right hand
10 25# DB Single Arm Overhead squats, Right hand
10 L Pullups

8:41

[I]I tried 55#, which was good on the left, but not on the right. Scaling seemed to be the best way to go. Though, it was very easy on the left arm. I could definitely feel it in the right.[/I]

[B]Evening:[/B]
1.14 mi dog walk with a 20# 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#

A.
Five sets of:
1 TGU each arm 35, 44, 53, 62, 70#
45 seconds rest
One Arm KB Floor Press x 5 reps each arm 35, 44, 53, 62, 70# (2R, 3L w/70#)
45 seconds rest
Supine Ring Rows x 6 reps
45 seconds rest

B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Burpees
3 Kettlebell Swings 53#
6 Burpees
6 Kettlebell Swings
9 Burpees
9 Kettlebell Swings
12 Burpees
12 Kettlebell Swings
and so on…
94 reps

Yoga hip opener poses
Worked in 5 strict ring muscle ups