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500 m row
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 high tap jumps
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
11 Pull Ups
6 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

5 rounds of:
Run, 400 m
1 Legless Rope Climb, 8 ft
3 Rope Climbs, 12 ft

27 min 37 sec

I enjoyed doing the rope climbs, the legless climbs not so much! I feel in in my grips!

Evening:
1.09 mi Dog Walk
10 Pull Ups (7, 3)
5 Chin ups
10 1.5 Pood KBS
5 Bench Press @ 85 lbs
5 Bench Press @ 105 lbs
5 Bench Press @ 125 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

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Bill-I really like rope climbs too. Legless definitely ups the ante.

Yesterday
2 problems
10 Push ups
10 second 2-finger hang
10 pronators each arm
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 2 Every 60 seconds
1. half crimp on small wooden rung by door: 3 sets of 3-6-9 15#
2. 2 finger (RPTC): 3 sets of 3-6-9 -20#
3. Full Crimp 3 sets of 3-6-9 -20#

Worked in:
5 sets of 6 ab wheel roll outs
balance training

Today 9/2/21
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
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

3 sets of:
Goblet Squat 60# DB x 8 reps
DB Press x 8 reps 30# DBs
60 seconds rest
TRX Inverted Row x 8 reps +15#
60 seconds rest

Rogue Echo Bike
2 miles for time: 4:56
73 calories

Banded Hip Stretches
5 ring muscle ups
3 sets of 15 Reverse Hypers 120#

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Yeah Tim, Legless are tough as well! I'm feeling it in my fingers!
.19 mi walk
.22222mi walk
.55555 mi run
.22222 mi walk
1 min on Jacobs ladder
0 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 high tap jumps
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
11 Pull Ups
6 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
9/11 Tower Climb Challenge:
Stair Climber, 110 flights

31 min 39 sec

This was brutal! I could feel my legs after this one.

EVENING:

1.51 mi Dog walk
10 Pull Ups
6 Chin ups
10 1.5 Pood KBS
5 Deadlifts @ 145 lbs
5 Deadlifts @ 175 lbs
5 Deadlifts @ 180 lbs
5 Deadlifts @ 215 lbs
10 Deadlifts @ 180 lbs
10 Deadlifts @ 180 lbs
10 Deadlifts @ 180 lbs

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1.51 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push ups
10 Scap Pulls
11 Pull Ups
6 Chin ups
10 1.5 Pood KBS
5 Shoulder Press @ 50 lbs
5 Shoulder Press @ 65 lbs
5 Shoulder Press @ 80 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

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Great WOD Bill. A nice tribute.

Climbed at Rock Mill with Kent. Four new blue problems and two new orange problems. Productive day.

Today (9/5/21)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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 Deadlift x 3 reps 225#
60 seconds
One-armed KB Floor Press x 3 reps 62#, 70#
60 seconds
Neutral Grip Pull Up +20# x 3 reps
60 seconds

Rogue Echo Bike x 15 calories
Suitcase Carry 2 laps around Shed (one each arm) 62# KB
4 rounds
9:32

5 ring muscle ups
Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

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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: 6 ea
Toe Touch Squat to Stand: 8

10 TGUs-4 @ 53 & 62, & 2 @ 70#

15 KBS 53#
5 Goblet Squats 53#
5 push ups
10 rounds
18:25

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

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1.57 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Scap Pulls
11 Pull Ups
6 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 200 lbs
5 Back Squats @ 235 lbs
15 Back Squats @ 265 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs

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1.02 mi run
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
11 Pull Ups
8 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

Shoulder Press : 5-5-5-5-5 :

5 Shoulder Press @ 45 lbs
5 Shoulder Press @ 65 lbs
5 Shoulder Press @ 75 lbs
5 Shoulder Press @ 85 lbs
5 Shoulder Press @ 95 lbs

Evening:
.88 mi dog walk

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1.00 mi run
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
8 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

Evening:
1.77 mi Dog Walk
15 Scap Pulls
14 Pull Ups
8 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 235 lbs
5 Deadlifts @ 275 lbs
8 Deadlifts @ 310 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs

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Worked on my garage. FINALLY got the '98 Cadillac out of my garage. (After SIX years!!) Time to finish my garage gym!!!

1.53 mi Dog Walk
15 Scap Pulls
13 Pull Ups
9 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 140 lbs
5 Bench Press @ 160 lbs
10 Bench Press @ 185 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs