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4.6.2018 Friday
10-8-6-4-2
Dumbbell Bench Press (Body Weight)worked to 45lb DB
Power Snatch (75% Body Weight) @85lb

WOD:
AMRAP 4:
21/15 Calorie Assault Bike
21 Toes to Bar
21 Front Squats (115/80)
rest 4 minutes
AMRAP 4:
15/12 Calorie Assault Bike
15 Toes to Bar
15 Front Squats (135/95)
rest 4 minutes
AMRAP 4:
9/6 Calorie Assault Bike
9 Toes to Bar
9 Front Squats (155/105)

113 reps, stuck at 85lb Front Sq.

4.7.2018 Saturday
Bench Press
10-8-6-4-2
95-135lb

WOD: Partner WOD
3 Rounds
40 Wall Balls
30 Clean & Jerk
30 Pull-ups

24:30 Partner picked me on C&J, I pick him up on Pull-ups. Good Workout!!

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Yesterday
Bouldered at Rockmill w/Jeff

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
5 minute EMOM
Hexbar Deadlift x1 rep 225#

B.
Three sets of:
Dumbbell Reverse Lunges x 20 steps
Rest 60 seconds

C.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Kettlebell Swings 53#
5 rounds

Rest 90 seconds, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
5 Cyclone KB Complex 35# KBs (double swing, double clean, double swing, see-saw press, double front squat)
10 Box Jumps
4 rounds

Rest 90 seconds, and then…

E.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push-ups
10 Air Squats
7 rounds

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Seems like a lot. Got everything done in 75 minutes.

Patrick-I like different variations of the thruster. The barbell thruster hurts my shoulders. When I can face my palms together things are much better. I sit the sandbag on top of my fists and rep away. Still very demanding.

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Tim- Looks like you were WORKIN to me!! Good job.
4.09.2018 Monday
WU: Run 400M then
10 PVC Pass thru's
10 PVC OVH Squats
10 Pull-ups
10 air-squats
5 DB Thrusters
20 DU

Every 2 minutes, for 16 minutes (8 sets):
Push/Power Jerk
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 87-89%
*Set 6 – 1 rep @ 90-92%
*Set 7 – 1 rep @ 93-94%
*Set 8 – 1 rep @ 95%
85-125lb

WOD:
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders / 80 SU
20 Alternating Dumbbell Snatches (55/35 lbs)
10 Strict Handstand Push-Ups / DB Press

I wasn't feeling it tonite, Finished 3 rounds, scaled it.

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7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

Every minute, on the minute, for 15 minutes:
Minute 1 – Hexbar Deadlift x 1 rep 240#
Minute 2 – Ab Wheel Roll Out x 10 reps
Minute 3 – Strict Pull-Ups x 5 reps w/10#

For time:
Air-Dyne x 1 mile
75 Kettlebell Swings 53#
50 Single DB Thrusters 40#
12:51

Thanks Patrick!

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Fantastic work guys!!

[B]9 April:
WU:[/B]
.5 mi run
1 min on Jacobsladder, 112 flights
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 Push ups
1,2,3,4,5 Chin ups with a 30 second test between sets
10 Burpees (Yay! Burpees)
10 Anti presses on each side

[B]WOD:[/B]
Lynne:
5 Rounds:
Max rep BW bench press [I](Used 45# DBs! My shoulder hurt)[/I]
Max rep pull ups
10/5
10/5
10/5
10/3
6/4

[I]When they posted this, my shoulder started hurting! I could feel my shoulder during the last rounds! :yikes:[/I]

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

[B]10 April:
WU:[/B]
.5 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
1,2,3,4,5 Pull ups with a 30 second test between sets
10 Burpees (Yay! Burpees!!)
10 Anti-Presses on each side

[B]WOD:[/B]
50-40-30-20-10 Reps:
14# WB
Row for cal
GHD sit ups

~33:15
[I]Got the WBs done in about 2min (if only I could keep this up for Karen!) Finished the first round in 9:31! Then, my watch shut off during the WBs! :censored: this was tough and I'm gonna feel the GHD sit ups in the next few days![/I]

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

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4.10.2018 Tuesday
WU: Row 400M then
20 lunges
10 PVC passthrus
15 pushups
10 pull-ups
20 situps
15 air squats

On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Cleans
Minute 2 – 2 Hang Squat Cleans
Minute 3 – 1 Squat Clean
Minute 4 – Rest
85-105lb

WOD:
35-25-15
Back Squats 95#)
21-15-9
Pull Ups
For Time:

12:07. 75 Back Squats were tuff, RX was 35-25-15 on the Pull-ups

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7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Four sets of:
Against a 4 minute running clock, complete:
25 Kettlebell Swings (24 kg)
Run 200 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets
75, 82, 91, 100 double unders
B.
Five sets of:
Hexbar Deadlift x 1 rep 225#
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

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Nice work Tim & Patrick!

[B]10 April:
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
1,2,3,4,5 Pullups with a 30 second test between sets
10 Burpees (Yay! Burpees!!)
10 Anti-presses

[B]WOD:[/B]
30-20-10:
35# DB Thrusters
TTB

[I]I tried one thruster and my shoulder hurt BAD!:yikes: I figured discretion was the better part of valor and did a DNF![/I]

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

[B]13 April:
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
1,2,3,4,5 Pullups with a 30 second test between sets
10 Anti-presses
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Deadliest 3-3-3-3-3
135#(3)-225#(3)-315#(3)-315#(3)-315#(3)

[I]I was glad I could pull the 315's ![/I]

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

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Bill-Take care of that shoulder!

Yesterday
Bouldered at Rockmill w/Jeff

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Three sets of:
Turkish Get-Ups x 2 reps each arm 44, 53, 62#
Rest 60 seconds
Goblet Squats x 10 reps
Rest 60 seconds
Kettlebell Swings x 20 reps 44, 53, 62#
Rest 60 seconds
Ab Wheel Roll Outs x 15 reps
Rest 60 seconds

B.
5 sets of:
Hexbar Deadlift x 1 rep 225#
30 seconds rest
Strict Ring Muscle Up x 1 reps
30 seconds rest
Flexbar Wrist Extensions x 20 reps
30 seconds rest
Deep Squat Hold x 30 seconds
30 seconds rest

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[QUOTE=Tim Babcock;1271203]Bill-Take care of that shoulder![/QUOTE]
Amen to that!!

10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 Pood LBS
Deadlifts:
5 @ 200#
5 @ 230#
11 @ 260#

1 mi dog walk

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Good work folks!
Sat 14 April
Lying leg raise - "hanging from bar shrug's"
10reps -> 5reps
5 rounds
Db alt upright row:
12kg db's (ca27lbs)
10,10,10,10,10reps
St alt shoulder presses:
12kg db's:
5,5,6,8reps
24kg Kb's:
3,3reps
Pullup underhand grip:
Slow 30sec up x2
Slow 30sec down x2
Pushups
5,5,5,5,5reps

Mon 16April
Bicykling around neighborhood with kids
for some 40minutes and when came home
Kb pullover (lying on floor) -> pushup hand release shoulder squeeze (hold to count to five)
8kg kb: 10,15,20reps
16kg (one pood)kb: 10,15,20reps
24kg kb: 5,5reps
After each pullover directly 5reps shoulder squeezes
EMOM
Kb swing 5/24kg
1pullup with xtra 8kg kb
11min.
These pullovers has been really good for stiff shoulder. I have done those lately, at home like today with Kb and when at gym for warmup exercise with dumbell, really opens the range of motion. Sometimes pullover,some times pullover and press exercise. Both are good.

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Jan, Nice WODs! Those KB pull overs look interesting. I might try them out!
1 mi dog walk
10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 LBS
Śhoulder press:
5 @ 85#
5 @ 100#
7 @ 110#
5x10 @ 65#

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7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Four sets of:
KB Floor Press x 6 reps 53, 53, 62, 62#
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
Ring Rows x 10 reps
Rest 45 seconds

B.
5 sets each of:
20 Kettlebell Swings 53#
20 Push-Ups
8:26

1 strict ring muscle up
20 Flexbar wrist extensions
couch stretch
5 rounds

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Tim, Nice job on the WOD and MU!

[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 Pushups
1,2,3,4,5 Pullups with a 30 second test between sets
10 Burpees (Yay! Burpees!)
Burgner warm-up
75#, 65#, 45# Snatches [I]I could feel my shoulder!!:yikes:[/I]


[B]WOD:[/B]Sprint
7 Rounds:
200 m Sprint
5 45# Snatches

15:39

[I]The sprints were tough. As long as I could keep my form, my shoulder didn't hurt. Gonna have to do shoulder rehab...[/I]

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

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4.17.2018 Tuesday

WOD:
AMRAP

4 Rounds: Count Calories
4min on Clock:
15 WallBalls (18#)
30 Shoulder to overhead (65#)
Max Calories on Rower (Sub Assault Bike)
Rest 2min. b/t rounds

Tuffer then it looks, only got 14

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Patrick, that looks like one serious AMRAP! Nice job!

[B]WU:[/B]
.5 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
1,2,3,4,5 Pullups with a 30 second test between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
25 min AMRAP:
20 Pushups
30 AbMat Situps
40 cal row

4 Rounds + 20 Pushups + 30 Situps + 2 cals
412 reps

[I]I wanted to do 5 min/round. That didn't happen. Rowing was the longest part of the rounds.[/I]

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

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A very short warm up:
A few get ups with light weight.
A few KB snatches with 35#

20 kettlebell swings 53, 53, 53, 53, 62#
1 TGU each side 53, 53, 53, 53, 62#
5 rounds

1 hexbar deadlift 225#
deep squat hold
5 rounds

Heading to New River Gorge for a climbing trip with friends. Time to get some sun and forget about work for awhile.

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Tim, Nice work! Have fun climbing! It's supposed to be nice this weekend!

1 mi dog walk
10 Burpees (Yay!Burpees!)
10 Pullups
10 1.5 Pood KBS
10 1.5 Pood Gobblet squat
Back squats:
3 @ 190#
3 @ 215#
11 @ 245#
5x10 @ 135#

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Good Work Gents!! Tim have fun, ignore work this weekend!! I know I need to do the same!!

4.18.2018 Wednesday
3 Rounds:
Run 400m
80ft. Handstand Walk (across gym is 20' so 4 times across)
bear crawl 5 times.
tried to practice Handstand walk, cant do it like I did in my pole-vaulting days at 19-21 yrs. old. We ran the 400M hard. 1:15 and less!!

WOD:

27-21-15-9
Burpee
Pull Ups

did it RX, lots of pull-ups 14:37, kids were getting done in 8-11min.

4.19.2018 Thursday-
WU: RUN 400M then
10 PVC Pass thurs
15 air-squats
10 Dips
20 Lunges
50 Sit-ups

Deadlift

Build to a Heavy Set of 2
Followed By…
3 Sets of 7 @ 80% of the above load.
Got to 285lb 2x, then did 300lb 1x, Been like a year since I hit the 300lb mark.:pepper:

WOD:
3 Rounds For Time:
15 Toes to Bar
9 Hang Power Cleans (165/115) 95lb for me
20 Kettlebell Weighted Walking Lunge

Lunges Completed with (2) 53/35 Kettlebells:
Round 1 – Farmers Walk (By Sides)
Round 2 – Front Rack Walk (Shoulders)
Round 3 – Overhead

OV Head lunge was tuff, I pulled in the top of my right Quad with 2 lunges to go. Sore today...........:confused:

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Good work men!
Fri 20 April
Bike:
5min
C2row:
10min - 2295m
Wall ball 9kg (20lbs) ball:
10,10,10,10,10reps
French press
15/barbell
40kg: 10,10,10reps
Ez bar curl:
20kg: 10,10,10reps
Overhead pulley tri ext:
15/20kg
40kg: 10,10,10reps
Monkey bar ca20ft

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Wow Patrick!! Awesome job on the DLs!!:pepper:

Jan, Kick@$$ stuff as well!!

[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 Burpees (Yay!! Burpees!!)

[B]WOD:[/B]
4 RFT:
25 Pullups
5 Cleans @ 95#

9:15

[I]Still protecting my shoulder. This was one for keeping in moving! Do the Pullups then hit the cleans... I wished I had done the cleans straight. But I'm still glad I was able to do it as fast as I did.[/I]

[B]Evening:[/B]
1 mi dog walk with grand daughters then on to "Geekfest" at the local museum!

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Sun 22 April
Bike 5min
C2row - 1181m
Db bench -Db upright row (as warmup)
10/12.5kg - 6/12.5kg Db's
10/15kg - 6/15kg
Sledge push -> Db alternate upright rows
40m/20kg - 6/15kg db's
40m/60kg - 6/20kg
40m/60kg - 6/25kg
40m/60kg -6/30kg
Barbell row -> Db bench press (low incline)
6/60kg - 6/30kg Db's
6/100kg - 6/40kg
6/100kg - 6/40kg
6/100kg - 8/27.5kg
L-sit holds:
count to 20 x3

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4.21.2018 Saturday
Stretch out best I could, taking it easy on the high "hammy tendon" pull. Rode the bike awhile

Bench: sets of 6x 95,105,115,125lb, 135-2x

WOD: 3Man Partner 20Min.
Row 1000M- 1 man Holds "plank"
15 Pull-ups
30 Push-ups
40 Air-Squats
60 KB Swings

We got to Push-ups in 3rd round

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Nice work guys!! Patrick, watch that hammy!

[B]WU:[/B]
1mi run
50 SUs
DU attempts
10 Single leg jumps on each leg
10 Penguin jump clap jumps
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
5,4,3,2,1Pullups
Burgner warm-up

[B]WOD:[/B]
5 min AMRAP:
6 HSUPs [I]belly to wall[/I]
4 Burpees (Yay! Burpees!!)
2 45# Snatches

4 Rounds + 6 HSPUs + 3 Burpees (Yay! Burpees!!)
57 reps

[I]This was one you had to keep moving on. The HSPUs were not that bad on my shoulder. But I kept the weight low on the snatches to protect my shoulder. I got the 1st round done in 49 seconds. Unfortunately I couldn't keep that pace up.[/I]

[B]Evening:[/B]
1mi dog walk
10 Pullups
10 1.5 Pood LBS
Dead lift:
3 @ 215#
3 @ 245#
5 @ 275#
5x8 155# deficit DLs

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You guys are getting some serious work done!

Back from NRG climbing trip over the weekend. Good time with friends and lots of good sends. I even sent 2 5.12a climbs. I am pleased with my climbing fitness.

4/24/18
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

5 sets of:
Hexbar Deadlift x 1 rep 255#
60 seconds rest
Kettlebell Floor Press x 5 reps 53#
60 seconds rest
Ab Wheel Roll Out x 10 reps
60 seconds rest

B.
Three rounds for time of:
0.5 mile Air-Dyne
20 Russian Kettlebell Swings 53#
10 see-saw KB presses 35# KBs (5 each arm)
9:35

1 strict muscle up
20 Flexbar Wrist Extensions
Banded Forearm Stretch
5 rounds

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Tim, Just trying to keep up with you! :) Glad you had a great time! Nice WOD by the way!

[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 Air squats
10 Pushups
5,4,3,2,2 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
15 min AMRAP:
1 Back Squat @ 205#, 1 Shoulder Press @ 95#, 1 Dead lift @ 260#
2 Back Squats, 2 Shoulder Presses, 2 Deadlfts
3 Back Squats, 3 Shoulder Presses, 3 Deadlifts
...

Got up to 7 Back Squats and 4 Shoulder Presses, 74 Rounds

[I]I used the trap bar for the DLs. This one kept getting worse and worse. I was worried about the S Ps, so I kept them light. My shoulder didn't feel too bad which was good! The last two rounds took about half of the time.
[/I]

[B]Evening:[/B]
1 mi dog walk
10 Pullups
10 1.5 LBS
Shoulder Presses :yikes: [I](What was I thinking?!?![/I]
3 @ 90#
3 @ 105#
6 @ 115#
5x10 @ 65#

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Tue 24 April
Strech and mobility.

Wed 25 April:
Air Bike:
5 min
C2row:
5min - 1158m

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 - 24:22min PR :)

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7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Three sets of:
Dumbbell Bench Press x 10 reps 40# DBs
Rest 60 seconds
Kettlebell Swings x 20 reps 53#
Rest 60 seconds
Hollow Body Hold x 45 seconds
Rest 60 seconds

B.
For time:
Air-Dyne 1 mile
immediately followed by…
Three rounds of:
15 Push-Ups
10 Box Jump-Overs 20"
immediately followed by…
Run 400 Meters
10:29

1 strict ring muscle up
20 Flexbar Wrist Extensions
1 Hexbar Deadlift 225#
Banded Forearm Stretch
5 rounds

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Nice Work Gents!!
4.23.2018 Monday

Build to heavy Split-Jerk
Got to 105lb, took it easy, hammy made OK.

WOD:
50 Push Press for time 115/75 / 65lb for me
each time you put the bar down do 8 burpees

5:03 I did 5 Strict Pull-ups instead of Burpees/

4.24.2018 Tuesday
No Back-Squats for me. Rode the bike for 15Min. got to 100+ cal.

WOD:
AMRAP 16Min
30 Double Unders
15 Kettlebell Lunges Goblet hold 1 (53/35)
30 Double Unders / 90 SU
15 Kettlebell Swings (53/35)

4 + 30 did 10 Pull-ups instead of Lunges. 35lb KB Swings today

4.25.2018 Wednesday
Every 3 minutes, for 15 minutes (5 sets):
Snatch x 1.1.1
(rest 5-7 seconds between singles)
55-85lb today.

WOD:
AMRAP

Two sets for max reps/calories of:
3 Minutes of Assault Bike
Rest 60 seconds
3 Minutes to run (600m)
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds

82 Cal.

4.26.2018 Thursday
WU: Bike for 3Min then 2 Rounds
Run 200m
10 HRPU
10 ring rows
5 Pull-ups

5 x 5 Bench Press
95-135lb 135 2x

WOD:
4 Rounds:
3min. Clock:
12 Pull-Ups
15 Burpee
Max Reps Double Unders/ Single Unders
rest 3min. b/t rounds
493 SU. did 10 HRPU instead of Burpee's

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Awsome wods you have men!

Fri 27 April

Core press
5,5,5,5,5,5reps
Reverse kick -> Pulldown -> Pullover
15/15kg -> 10/40kg -> 10/20kg db
15/35kg -> 10/50kg -> 10/17.5kg
Romanian dead's 5reps -> C2row 500m
60kg
60kg
100kg (220lbs) -> 2:10min
140kg (308lbs) -> 1:59min
160kg (352lbs) -> 1:59min
160kg -> 1:58min
140kg -> 2:08min
French press lying on floor EZbar
20reps: 20kg, 30kg
13/40kg
13/40kg
15/30kg

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Kicking serious @$$ and taking names guys!

[B]26 April
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
3 Chin ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
10 Weighted Pullups, 20#
40 Raised arm walking lunges, 20#(20 in each arm)
10 Weighted Pullups, 20#
30 DB Snatches, 20# alternating
10 Weighted Pullups, 20#
20 Overhead squats, 20# 10 in each arm
10 Weighted Pullups, 20#
10 TGUs, 20#
10 Weighted Pullups, 20#

12:40

[I]This was a shoulder killer. 20# seemed to be doable without messing up my shoulder too badly. I did the Pullups in subsets of 3 or two for the later sets. Far less than Rx, but not a bad WOD.[/I]

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

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Yesterday
Bouldered at Rock Mill with Jeff, Kenny, and Norm.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Dynamic Reverse Fly on plyoball x 20 rep 2.5# DBs
-Banded Overhead External Rotation x 10 reps each arm
3 rounds

5 sets of:
Hexbar Deadlift x 1 rep 225#
30 seconds rest
Tall Kneeling Single Arm Bottoms-Up Presses 20, 20, 20, 20, 22.5#
30 seconds rest
Sloper Campus Lap x 2 laps
30 seconds rest

2 TGUs each Arm 35, 44, 53, 62, 70#
20 kettlebell swings 53#
5 rounds

Eccentric shoulder flexion with pvc pipe x 10 reps 5, 10, 10#
Flexbar Wrist Extensions x 20 reps
3 rounds

Off to mow the yard. :rolleyes:

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Sun 29 April

Recovery Cardio...

Assault Bike
10min (46kcal)
C2row
15min - 3303m

Dips -> SkiErg 500m
5reps
5reps - 2:33min
5reps - 2:31min
5/35lbs xtraweight - 2:30min
5/35lbs

Handball weekend...
Our son's team won the -03 agegroups
Finnish Championship in handball...
Our towns girls -03 won also the Finnish Championship, so lots of happy teenagers and proud parents here now:pepper:

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Great WODs, Tim and Jan! Congrats on your kids' handball wins! :pepper:
[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
5,4,3,2,1 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Jack:
20 min AMRAP:
10 115# Push Press
10 1.5 Pood
10 24" Step ups

6 Rounds + 10 Push Press

[I]This is the first time I did Jack without injuring my self! The PPs weren't too bad, I was able to do sunsets of 5, 4, or 3. [/I]

[B]Evening:[/B]
1 mi dog walk
10 Pullups
10 1.5 Pood KBS
10 1.5 Pood Goblet squats
Back squats:
5 @ 205#
3 @ 230#
10 @ 255#
5x10 @ 135#

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Tue 1 May:
Bike 10min
Warmup ciriut:
Pulldown -> Overhead pulley tri ext -> Kb swing
15/35kg -> 15/25kg -> 10/12kg
15/35kg -> 15/30kg -> 10/16kg
15/35kg -> 15/35kg -> 10/20kg

Clean:
5/barb
40kg (95lbs): 5,5reps
Dips:
5,5reps

Wod "elisabeth"
I did clean (60kg - 132lbs) without squatting and normal dips, 21-15-9
My clock did mess and stopped,but easy pace some 14min.
Assault bike
10min
Monkey bar ca 20ft

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Great workouts guys!

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Dynamic Reverse Fly on plyoball x 20 rep 2.5# DBs
-Cable Overhead External Rotation x 10 reps each arm 10#
3 rounds

Workout of the Day
A.
Four sets of:
Deadlift x 1 rep 225#
Rest 45 seconds
Single-Arm Kettlebell Floor Press x 8 reps each arm 44, 53, 53, 53#
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 6 reps each leg 25# DBs
Rest 45 seconds
B.
Three rounds for time of:
0.5 Air-Dyne
20 Russian Kettlebell Swings 53#
25 Push-ups
10:26

1 additional deadlift

1 Strict ring muscle up
Eccentric shoulder flexion with pvc pipe x 10 reps 15#, 15#, 17.5#, 17.5#, 17.5#
Flexbar Wrist Extensions x 20 reps
5 rounds

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Great stuff Jan and Tim! Elizabeth and I have had a contentious relationship! :D I hate when the watch mucks up!

[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
5,4,3,2,2Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
OHS 5-5-5
45# (5), 65#(5), 75#(5), 95#(5), 115#(5)
Snatch Balance 3-3-3
45#(3), 65#(3), 75#(3), 95#(3)
Hang Snatch 1-1-1
45#, 65#, 95#

[I]I wanted to go heavier, but I could really feel my shoulder during this.
I can't believe I didn't do the Burgner warm-up! [/I]

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

[I]Today was supposed to be "Get Moving Day". I guess I did enough moving.[/I]

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[B]WU:[/B]
500 m row
1 min on Jacob's ladder, 120 flights
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
5,4,3,3,2 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Run 5M

42:32

[I]I have walked faster than this! Whisky Tango?!?! At least it felt good![/I]

[B]Evening:[/B]
.86 dog walk

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7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 15, 30#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Dynamic Reverse Fly on plyoball x 20 rep 2.5# DBs
-Banded Overhead External Rotation x 10 reps each arm
3 rounds

A.
Three sets of:
Goblet Squat x 10 reps 53, 62, 70#
Rest 45 seconds
Hip Extensions x 10 reps
Rest 45 seconds
Single-Arm Trap 3 Raises x 10 reps each arm 10#
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Kettlebell Swings 53#
20 Air Squats
6 rounds

1 strict ring muscle up
1 Hexbar Deadlift @ 225#
20 Flexbar Wrist Extensions
5 rounds

Bill-It's early in the running season. I bet you'll be under 30 minutes pretty soon.

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Lord have mercy, Tim!! I love your attitude!!:rofl: Nice work!!

[B]WU:[/B]
800 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 Air squats
10 Frog holds
10 Pushups
5,4,4,3,2 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Front squats:1-1-1-1-1-1-1-1-1-1
45#(5)-65#(5)-75#(4)-95#(3)-115#(2)-135#(1)-185#(1)-205#(1)-225#(1)-245#(1)-255#(1)

[I]This went pretty smooth except for the last three.[/I]

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