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Awesome work Tim!!

1.14 mi Dog walk

10 1.5 Pood KBS

5 Back Squats @ 105 lbs
5 Back Squats @ 130 lbs
5 Back Squats @ 155 lbs
10 Back Squats @ 130 lbs
10 Back Squats @ 130 lbs
10 Back Squats @ 130 lbs

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1.14 mi dog walk

33 Burpees (Yay! Burpees!!)

20 Air Squats

12 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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Keep hammering, Bill!

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
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 Turkish Get Ups 70#
Sumo Deadlift x 1 205#
5 rounds

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

1 ring muscle up 0, 0, 0, 8, 8#
20 Flexbar Wrist Extensions
Deep squat hold
5 rounds

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I'm trying Tim! Great WODs!!

1.14 mi Dog walk

10 Air Squats

10 1.5 Pood KBS

5 Deadlifts @ 110 lbs
5 Deadlifts @ 140 lbs
5 Deadlifts @ 170 lbs
8 Deadlifts @ 140 lbs
8 Deadlifts @ 140 lbs
8 Deadlifts @ 140 lbs

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1.14 mi Dog walk

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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Yesterday
Climbed at Shaker with a good group. Did a little top roping and bouldering.

Today 12/15/19
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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 35#
10 pronators

2 Turkish Get Ups (2 each arm) 35, 44, 53, 62, 70#
2 Ring muscle ups
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
3 dips 3-4
3 dips 4-5
Rest 5-6
5 times through

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WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

BURST CARDIO—INDIVIDUALIZED HIIT “Burst Cardio” is a 20 minute protocol for getting the most out of your workout without overfilling your stress cup. A 20 minute Burst Cardio session: •**Burst up to 90-95% of your predicted max heart rate (HRmax), then stop as soon as you reach it. •**90% HRmax is the requirement, 95% is the goal. •**Recover until your heart rate slows to 70% of HRmax. •**Burst again up to 90-95% of your HRmax.
Heart rate kept between 120-154 bpm.
8 bursts today (one more than last time)

Hardy, Dr. Chris; Gallagher, Marty. Strong Medicine: How to Conquer Chronic Disease and Achieve Your Full Athletic Potential (Kindle Locations 8007-8016). Dragon Door Publications. Kindle Edition.

Shin box progressions
30/30 hang from rings for 5 minutes.

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Wow Tim! Sounds like a heck of a workout!!

[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Penguin jumps
50+ SUs
DU Attempts (Got 10)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Scap pulls
10 Pull ups
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
3 rounds of:
30 GHD Sit-ups
Dumbbell Lunge, 50 lbs, 30 m

10:09

[I]I felt the GHD situps in my lower back. But it felt better in the later rounds![/I]

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

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I used to like doing GHD sit-ups but stopped doing them when they were tweaking my back a little.

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
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 Turkish Get Ups (1 each arm) 35, 44, 53, 62, 70#
5 rounds
I did a half get up with my 88 pounder.

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

Worked in Deep Squat Holds and Hero Pose.

Afterwards I tried a few HSPUs. I haven't done one in awhile and was pleasantly surprised to be able to do a full depth rep.

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I was feeling an old back injury (29 year old back injury!) but I felt better. Awesome job on the MU and the HSPUs Tim!

1.14 mi dog walk

10 1.5 Pood KBS

10 1.5 Pood Goblet Squats

5 Back Squats @ 175 lbs
5 Back Squats @ 205 lbs
12 Back Squats @ 230 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs

[I]These felt pretty good![/I]