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1.19 mi dog walk
1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
8 Chin Ups
10 1.5 Pood KBS

5 Bench Press @ 160 lbs
3 Bench Press @ 185 lbs
10 Bench Press @ 205 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs

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Bill-That thruster workout looks brutal.

Yesterday 2/24/21
3 problems
5 KB Windmills each arm 35#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 2 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9-12 +15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -15#
3. Full Crimp 3 sets of 3-6-9-12 -30#

Worked in:
Ab Wheel Roll Outs 5 sets of 5 reps
deep squat holds

Today 2/25/21
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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
Goblet Squats 60, 60, 70#
One Armed Floor Press 62, 62, 70#
Inverted TRX Rows +50# Sandbag

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

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups

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Tim - It was! Great work!
1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
7 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 100 lbs
3 Shoulder Press @ 115 lbs
4 Shoulder Press @ 130 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

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1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
7 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 290 lbs
3 Deadlifts @ 325 lbs
1 Deadlift @ 365 lbs
8 Deadlifts @ 190 lbs
8 Deadlifts @ 190 lbs
8 Deadlifts @ 190 lbs
8 Deadlifts @ 190 lbs
8 Deadlifts @ 190 lbs

I haven't hit 365# in the DL in a while, But the 1st one went well.

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I'm loving the warmer weather.

Saturday 2/27/21
Bouldered at Rock Mill with Kent. Pretty good day. 3 oranges and 2 blues.

Today 2/28/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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

8 sets of:
Trap-bar Deadlifts x 3 reps w/225#
30 seconds rest
KB Press x 3 reps 2 sets w35# & 6 sets w/44#
30 seconds rest
Neutral Grip Pull Ups x 3 reps 20#
30 seconds rest

Rogue Echo Bike
10 calories :32
20 calories 2:42
30 calories 5:44
20 calories 8:07
10 calories 9:44
1 minute rest between efforts

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

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WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
2 Turkish Get Ups each arm at 35, 44, 53, 62, 70#

20 Minute E2MOM-10 sets
15 KBS 53#
5 Goblet Squats 53#
5 push ups

Banded Hip Stretches
4 sets of 10 Reverse Hypers 210#
5 ring muscle ups

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Tim, I'm enjoying the weather as well-did burpees (Yay! Burpees!!) out in my back yard! ;) Great work on those WODs

1 Mar:

@ Base Globo:
.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 110 feet
10 leg swings on each leg in both directions
10 Single leg jumps
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU attempts (Got 10)
10 Push ups
10 Scap Pulls
11 Pull Ups
8 Chin ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps

Tried C&Js got 135, tried 165 - didn't make it. :/

Evening:
1.52 mi dog walk

2 Mar:
@ Base Globo:
.222222 mi walk
.333333 mi run
.222222 mi walk
1 min on Jacobs Ladder, 110 feet
10 leg swings on each leg in both directions
10 Single leg jumps
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU attempts (Got 10)
10 Push ups
10 Scap Pulls
11 Pull Ups
8 Chin ups

WOD:
3x 5:00 AMRAP:
Kettlebell Farmers Carry, 24 kg
10 Kettlebell Swings, 24 kg
5 Burpees (Yay! Burpees!!)
Resting 2 mins between each AMRAP.

2 rounds + 1 KBS
2 rounds + 4 KBS
2 rounds + 2 KBS

The KB was heavy, but I was able to switch hands without stopping. I got the famer's walks done around 2:30. I did boof the order of Burpees (Yay! Burpees!!) & KBS, which might have been easier.

Evening:
1.52 mi dog walk
20 Burpees (Yay! Burpees!!)
10 Scap pulls
6, 5 Pull Ups
4, 4 Chin Ups
10 1.5 Pood KBS
5 Back Squats @ 150 lbs
5 Back Squats @ 185 lbs
5 Back Squats @ 220 lbs
10 Back Squats @ 185 lbs
10 Back Squats @ 185 lbs
10 Back Squats @ 185 lbs

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1.86 mi dog walk
1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap pulls
6, 5 Pull Ups
4, 4 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 85 lbs
5 Bench Press @ 110 lbs
5 Bench Press @ 130 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

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Looks like you've been busy Bill. I love farmer's carries.

Yesterday 3/3/21
2 problems
10 push ups
10 second 2-finger hang
10 pronators
5 rounds

2 problems
5 ab wheel roll outs
20 Flexbar wrist extensions
5 rounds

Today 3/4/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

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
10 Pronators

2-3-5-2-3-5-2-3
Double KB Front Squat
Ring Dips
Pronated Pull-ups

Banded Hip Stretches
4 sets of 10 Reverse Hypers 210#

Skipped the metcon today. I got the second dose of the Covid-19 vaccine yesterday and didn’t want to dig too deep a hole.

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Thanks Tim, Farmers' Carries aren't that bad. Nice work on the KBS, Ring Dips, & Pull Ups WOD!

1.86 mi dog walk
1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
1 Pull Up
5 Deadlifts @ 155 lbs
1 Pull Up
5 Deadlifts @ 190 lbs
1 Pull Up
5 Deadlifts @ 230 lbs
1 Pull Up
10 Deadlifts @ 190 lbs
1 Pull Up
10 Deadlifts @ 190 lbs
1 Pull Up
10 Deadlifts @ 190 lbs
1 Pull Up