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Nice Work Guys!!
1/15/2019 Tuesday
WU: 2 Rounds
100 SU
10 Thrusters w/bar
10 PVC Pass-thrus
10 PVC Good Mornings

Every 3 minutes, for 18 minutes (6 sets) of:
Every 4 minutes, for 24 minutes (6 sets):
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps

185, 215, 235lb , 195, 225, 245lb 2nd set, didn't rest 4Min

WOD:
Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings 53/36)

Only did 2 rounds: 44lb KB 8:36

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Awesome WOD Patrick!!

[B]WU:[/B]
1 mi run
10 face pulls
10 TRX Push Ups
10 Single Leg Jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Got 10!)
10 Leg swings on each leg in both direction
10 Air Squats
10 Frog Holds
10 Push Ups
10 Banded pass throughs
10 Scap pulls
10 Pull ups
10 18" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 18" Box Jumps

[B]WOD:[/B]

Grace:
30 135# Clean & Jerks

14:29

[I]No where near my fastest time. But at least my shoulder didn't hurt!![/I]

[B]Evening[/B]
1.28 mi dog walk (in the snow! :snow:)

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Agile 8

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

5 sets of:
Double KB Front Squats x 5 reps 35, 35, 44, 44, 44#
30 seconds rest
Double KB Press x 5 reps 35, 35, 35, 35, 44#
30 seconds rest
Decline Arcing Single Arm Kettlebell Row x 8 reps 53#
30 seconds rest

Echo Bike 10 calories
20 kettlebell swings 53#
2 ring muscle ups
5 rounds
15:55

Great job Guys! Awesome Grace, Bill. I haven't done Grace in many years. It would crush me today.

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Agile 8

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

4 sets of:
Single leg deadlift x 6 reps 35# KB
30 second rest
Inverted Row x 6 reps
30 second rest
Ring Dips x 6 reps
30 second rest
Ab Wheel Roll Outs x 8 reps
30 second rest

Echo Bike
For Time:
10 calories 0:46
20 calories 3:34
30 calories 7:16
20 calories 10:05
10 calories 11:47
Rest 1 minute between efforts.

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

Tried to take it easy on my back. I have a lot of shoveling in my future. We got dumped on.

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1/19/2019 Saturday
RUN 400M then group WU.

WOD: Cora- Young teenage xFitter that took her own life. RIP
21-18-15-12-9-6-3
Sit-ups
Box-Jumps 20/24
Burpees
Pull-up
3 HS pushups after every #/round
30:26 This on kicked my Tail!! I have not felt like this after a WOD for a long time. Took me awhile to recover......... PU were easier then I thought the Burpees seemed to hurt me.......

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1/21/2019 Monday
WU: RUN 400M then 3 Rounds
30 DU / 60 SU
10 PVC Pass-thrus
10 OVH Squat w/bar

Snatch Primer
On the Minute x 5:
Snatch Pull + Snatch High Pull + Power Snatch
(60-65-70-70-70%)

Snatch
On the Minute x 5:
1 Power Snatch (Building to a Heavy)
Hit 110LB on Power Snatch

WOD:
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
Run Lap

2 +12 75lb / SU . went slow and steady on this one...... I may need to take a couple of days rest..... body is starting to "talk" to me.

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Yesterday 1/21/19
Bouldered at Rock Mill with Jeff and Beth. Sent some good problems. 1 white, 3 orange, and 1 blue.

Today 1/22/19
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

5 sets of:
Alternating reverse lunge x 10 reps 25# DBs
30 seconds rest
Supinated Strict Pull Up 5 reps 10#
30 seconds rest
KB Floor Press x 5 reps 53, 53, 62, 62, 62#
30 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
Tried to keep the RPMs at 70
45 calories

A few stretches.

Patrick-My body "talks" to me as well. Sometimes I listen.

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Agile 8

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

30 minute EMOM (5 sets each)
1. 15 kettlebell swings 53#
2. 10 Push-Ups
3. 10 Hanging Med-Ball Hamstring Curls 20#
4. 10 Ab Wheel Roll Outs
5. 8 Calories on Echo Bike
6. 2 Strict Ring Muscle Ups

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Tim, you are kicking @$$!!

[B]WU:[/B]
400m
10 face pulls
10 Single Leg Jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Got 5!)
10 Leg swings on each leg in both direction
10 Air Squats
10 Frog Holds
10 Push Ups
10 Chin Ups
10 face pulls
10 TRX Push Ups
33 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
3 RFT:
7 35#DB Bench Presses
5 L Pull Ups

3:11

then

1,000 m row

4:29

[I]I tried 50# & 45# DBs and they hurt my shoulder! 35# were doable AND I had good range of motion! The L Pull ups weren't the best. I would get 3 then singles. I thought I could row faster than I did, but it is what it is...[/I]

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

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Yesterday 1/26/19
Bouldered at Rock Mill with a good crew. Lots of good sends. Bouldering a little stronger lately.

Today 1/27/19
Agile 8

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
-Cable Face Pulls x 10 rep 35#
10 Pronators each arm
3 rounds

A.
Four sets of:
Turkish Get-Ups x 2 reps each arm 35, 44, 53, 62#
Rest 45 seconds
Romanian Deadlifts x 6 reps 145#
Rest 45 seconds
Push-Ups x 15 reps
Rest 45 seconds

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
46 calories

Thanks Bill! You too!