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WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups x 4 (2 each side)
35, 44, 53, 62, 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 62#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up 5 w/8#
4-5 1 ring muscle up
Rest 5-6
5 times through

Hip Banded Stretches

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Great stuff, Tim!

1.54 mi dog walk
1.67 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10) worked trying to squeeze my shoulder blades together
4 close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 130 lbs
5 Back Squats @ 160 lbs
5 Back Squats @ 190 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs

Love deload week!

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1.71 mi dog walk
2.1 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10) worked trying to squeeze my shoulder blades together
4 close grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 75 lbs
5 Bench Press @ 95 lbs
5 Bench Press @ 115 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs

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1.67 mi dog walk
3.07 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10) worked trying to squeeze my shoulder blades together
5 close grip Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 135 lbs
5 Deadlifts @ 165 lbs
5 Deadlifts @ 200 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs

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3.14 mi Dog Walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (5,10)
3 close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 45 lbs
5 Shoulder Press @ 55 lbs
5 Shoulder Press @ 65 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

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You've been busy Bill. Keep up the good work!

Went to the New River this weekend. Ended up only climbing Friday. Saturday morning it was raining pretty steady with no hope of it letting up. So we bailed. However, we made the most of Friday. Fun day with Norm, Kent, Ryan, and Jason. Here is my tick list.
Friday-10/9/20
St. Pauli Girl 10c
My Sister Does Cluster Bombs 11c (fell once down low and lowered and then sent the route.
Fired for Sandbagging 12a (I brushed the lower crux holds and then sent it first go.) Felt solid. Norm is close to sending this one.
Face It Bubba 11a (clean TR) That is such a good route!
Insistent Irony 10c (A good slabby route that Jeff and I used to do all the time. It will teach you to use your feet. Ryan and Jason loved it!)
Casper Says Boo 5.9 A kind of scary route around the corner from Insistent Irony. It scared the crap out of a couple of the guys. It finally dawned of me the reason for the name of the climb.

Today (10/11/20)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

2-3-5-2-3-5-2-3
Ab Wheel Roll Outs
Pulley Assisted Skater Squats x 5 reps each leg -20, -10, 0#
Kettlebell Press 35, 35, 44#
Neutral Grip Pull Up 10, 20, 30#

Rogue Echo Bike x 12 calories
Suitcase Carry 70# Kettlebell (2 laps around Shed L/R)
4 rounds

Banded Hip Stretches
Worked in 5 ring muscle ups

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Sounds like you had a good weekend though! Great Job on the Farmer's walk, Echo Bike, & MUs! I'm going to have to do more Ab roller work!

1.14 mi dog walk
1.67 mi dog walk
1.52 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10)
4 close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 215 lbs
5 Back Squats @ 245 lbs
11 Back Squats @ 280 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs

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That's a lot of back squats Bill. Great job!

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
3@35, 3@44, 2@53, 1@62, 1@70# each arm

Quick and the Dead
0-1 10 kettlebell Swings 0-1 2 rounds @53#, 2 rounds @ 62#, 1 round @ 70#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up 5 w/8# med-ball
4-5 1 ring muscle up
Rest 5-6
5 times through

Hip Banded Stretches

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Thanks Tim! Nice work on the TGUs, KBSm & MUs!

1.14 mi dog walk
1.4 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10)
4 close grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 125 lbs
5 Bench Press @ 145 lbs
11 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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1st day back in the Base Globo (I even remembered my lock combo!)
.1111 mi walk
1 min on Jacobsladder, 114 feet
60 SUs
10 Single leg jumps on each leg
10 Penguin Clap jumps
10 Chin Ups
33 Burpees (Yay! Burpees!!)

3 rounds of:
Row, 500 m
25 Thrusters, 45 lbs
15 Pull-ups

17:18

This was the first WOD in a gym since March! I hadn't rowed since February! I got the rows in under 2:30, but they were getting slower on each round! An interesting twist on Jackie!

2.66 mi dog walk
10 Scap Pulls
10 Pull Ups (10)
5 close grip Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 225 lbs
5 Deadlifts @ 260 lbs
11 Deadlifts @ 290 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs