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[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Penguin jumps
50+ SUs
DU Attempts (Got 10)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap pulls
10 Pull ups (6 & 4 reps)
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 20" Box Jumps
10 TRX Face Pulls

[B]WOD:[/B]
Deadlift : 5-3-3-1-1-1
10 Deadlifts @ 135 lbs
5 Deadlifts @ 155 lbs
3 Deadlifts @ 225 lbs
3 Deadlifts @ 275 lbs
1 Deadlift @ 315 lbs
1 Deadlift @ 320 lbs
1 Deadlift @ 325 lbs

[B]Evening:[/B]
1.14 mi dog walk
10 1.5 Pood KBS

5 Bench Press @ 125 lbs
5 Bench Press @ 145 lbs
10 Bench Press @ 165 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

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Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

Quick and the Dead
10 kettlebell Snatches R 0-1 35#
10 kettlebell Snatches L 1-2 35#
Rest 2-3
3 ring dips 3-4
3 ring dips 4-5
Rest 5-6
5 times through

Deep squat holds and hero pose worked in.

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Great stuff Tim!

[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Penguin jumps
50+ SUs
DU Attempts (Got 10)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap pulls
10 Pull ups (6 & 4 reps)
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
Karen:
150 Wallball shots, 14# WB @ 10 feet

6:39

[I]14# is the heaviest WB we have at the box. This was almost 3 min faster than my previous attempt back in August of 16. [/I]

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

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1.14 mi Dog walk
33 Burpees (Yay! Burpees!!)
10 1.5 Pood KBS
5 Deadlifts @ 190 lbs
5 Deadlifts @ 220 lbs
10 Deadlifts @ 245 lbs
10 Deadlifts @ 145 lbs
10 Deadlifts @ 145 lbs
10 Deadlifts @ 145 lbs
10 Deadlifts @ 145 lbs
10 Deadlifts @ 145 lbs

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1.32 Dog Walk
1.14 Dog Walk
33 Burpees (Yay! Burpees!!)
10 1.5 Pood KBS

5 Shoulder Press @ 75 lbs
5 Shoulder Press @ 85 lbs
10 Shoulder Press @ 100 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

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Keep kicking butt Bill!

Friday morning (12/20/19) is was sitting on my bed getting ready for school. I sneezed and my back felt like someone shoved a knife into it. I hobbled through the day. Saturday I went bouldering and very carefully tried to loosen up my back. It felt okay and I had an ok session. Saturday night I couldn't sleep much and every time I moved it felt like the knife was back. Sunday I stayed home and did some exercises I found online. It felt better Sunday night. Monday morning I got into the chiropractor. He did an assessment and took x-rays. Spacing was decent on discs except for the bottom one. He also said I have some degeneration in my right hip. It has been hurting off and on for the last few years. Later, Lisa and I went shopping and went to the Cavs game. My back felt was feeling better. Today I got a workout in.

Warmed up by completing some back exercises.

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25# DB (limited ROM)
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Arm Bars x 4 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
Reverse Wrist Curl
3 rounds

2-3-5-2-3-5-2-3
KB Deadlift 53, 70, 70# (limited ROM)
Neutral Grip Pull Up 0, 10, 20#
KB Floor Press 53, 62, 62#

Rogue Echo Bike
For Time:
10 calories :37
20 calories 2:47
30 calories 5:50
20 calories 8:17
10 calories 9:54
Rest 1 minute between efforts.

Shin box progressions
30/30 hang from rings for 5 minutes.

My back is feeling better. Hopefully it will continue to do so.

Merry Christmas and Happy Holidays everyone!

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Whoa Tim! :yikes: Hope your back feels better! Nice job on that WOD.

1.14 mi Dog walk
33 Burpees (Yay! Burpees!!)
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
3 Back Squats @ 190 lbs
3 Back Squats @ 220 lbs
12 Back Squats @ 245 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs

Merry Christmas everyone!

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1.14 mi Dog walk
33 Burpees (Yay! Burpees!!)
3 Bench Press @ 135 lbs
3 Bench Press @ 155 lbs
12 Bench Press @ 175 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

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Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

2 Turkish Get Ups (1 each arm) 35, 44, 53, 62, 70#
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1 44#
10 kettlebell Swings 1-2
Rest 2-3
1 strict muscle up 3-4
1 strict muscle up 4-5
Rest 5-6
5 times through

Worked in Hero Pose. Did one HSPU to complete workout.
Back is feeling much better. I lowered the weight on the swings.

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Nice work Tim!! Glad your back is feeling better!!

1.14 mi dog walk
33 Burpees (Yay! Burpees!!)
4 Pull Ups
10 1.5 Pood KBS
3 Deadlifts @ 205 lbs
3 Deadlifts @ 235 lbs
10 Deadlifts @ 260 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs