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Hey gang, I am doing much better and want to do 17.4. I cannot find the WOD on line for Master 60+male in scaled version. Can someone tell me what was the workout? Thanks. I'd like to catch up.

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found it, thanks anyway.

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Great work, Guys!

@Pat - Coming back slow has always been one of my challenges. I may be the poster child for the saying, "With age comes wisdom but sometimes age comes alone." ;)

Just back from a family wedding in the New Orleans area. Some lunges, kettle bell snatches and lots of walking but not nearly enough exercise to make up for the late nights and eating. On the other hand, this was the first time all my siblings have been together at the same time in 11 years. "A good time was had by all..."

3/23
WU:
Row 1000m; Back and t-spine mobilization
Halos 25, 35, 35 X20 ; wall squats X3X10
Workout:
KB swings 35# X1:00 work/ 1:00 recovery X 5 sets

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3.23.2017 Thursday-

WU: run 400M
10 Burpees
Row 400M
10 Burpees

Strength
4 moderate sets of 3 Split Press 1@ 45lb, 3@ 65lb
then
work up to a heavy Split Jerk. Worked to 100lb

Conditioning EMOM for 20 min
min1 - 5 Thrusters and 4 Burpees
min2 - 6 Box Jumps and 4 Burpees
min3 - 7 Power Cleans and 4 Burpees
min4 - 8 K.B. Swings and 4 Burpees
min5 - Run 1 Lap

Nice Steady WOD with plenty of variation. I was sweating at the end. My legs feel better after the running today :run:

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Nice workouts men!

Wednesday 22 March:

"Lying" ring pullups -> Hanging leg raise
5,5,5,5,5reps -> 10,10,10,10,10reps
Dumbell pullover&press
12kg Db's (27lbs):
10,15,20,25reps
Alt.dumb curl
15/12kg, 10/12kg
Spiderman:
10,15,15reps

Old school bodybuilding exercise,
(from Arnold and Reg Park's time)
Pullover and Press is definietly a
exercise crossfitter would benefit
from.
Good overall upperbody exercise, give it a try.

Friday 24 March

Few rounds of leg press,pulldown and incline chest press for warm-up

C2rowing 10min: 2256m

Stiff legged/romanian deadlift -> Ski erg 1min
Deads:
10/60kg (132lbs)
5reps:
100kg, -> Ski erg 1min: 210m
120kg -> 230m
140kg -> 211m
150kg -> 215m
3/160kg -> 218m
140kg -> 204m
100kg -> 207m

Some abs and strech to finish

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Wow guys! Kicking @$$ and taking names!!

Jan, I remember doing pullovers. They were brutal!!

[B]23 Mar:
WU:[/B]
1 mi run
10 10 SUs with a DU attempt (Got 6)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
1, 2, 3, 4, 5 Pullups with 30 second rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
30 front squats @ 115#
Then
9-6-3:
115# push jerk
C2B Pullups

2:49 for the front squats,
4:18 for the metcon,
7:07 for the WOD

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

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3/24
WU: T-spine and back mobility; halos 25, 35, 35 X20; wall squats

Workout:
Turkish get-ups 25# X5:00
KB clean & press 25# X2X10
KB snatch 25# X10/ 35# X2X10

3/25
WU: T-spine and back mobility; Row 1000m; halos 25, 35, 35 X20

Workout:
Pull-ups 10, 9, 6, 5, 3
Swings 35# X5X40

Cashout: Practice PVC OH squats

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Nice work there, Alden!

10 Burpees (Yay! Burpees!!)
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Dead lift:
5 @ 130#
5 @ 160#
5 @ 195#

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great work as usual guys.....


wow what a week it has been......

40 plus hours working on the car....ended up taking the engine right out and replacing every moving part, gasket or bering except for the pistons....guess the wife will not be getting her new windows for the house this year....:D but boy does the car run nice....

unfortunatly the gym suffered but it was worth it

yesterday

speed squats 8 x 1 otm 145 green band

sumo dead lift 4 x 8 185

100 large green band high bar good mornings

1 hour dog walk

2 hours hand spliting and stacking fire wood

today

speed bench 105 lbs red bands 3 x 9 3/n, 3/m, 3/w

bow bar bench 6-6-6-6 145-165-185-205

dbell roll back 3 x 10 25lb

one arm row pyramid 5 reps per side 20-25-30-35-40-45-50-55-60-65 and back down

80 reps 60 lbs 2/3/4/5 boards bench press

1 hour dog walk

4 hours hand spliting fire wood and stacking.....almost go the pile done and will not have to worry about fire wood till this time next year.....:pepper:

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Wow Cliff!! Awesome functional fitness there!!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups

Shoulder press:
5 @ 55#
5 @ 65#
5 @ 80#
3x10@ 65#

Main site WOD:
1 min max reps 135# back squats
1 min rest
1 min max reps chest to bar Pullups
1 min rest
1 min max reps 135# power cleans

41 back squats
11 C2Bs
5 power cleans