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Way to go guys!

[B]WU:[/B]
1 mi run
50 SUs
10 single leg jumps on each leg
10 Penguin clap jumps
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
1, 2, 3, 4, 5 Pull ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
30 Walking lunges, 45#
30 KTEs
30 Sit-ups
30 cal row
30 Sit-ups
30 KTEs
30 Walking lunges, 45#

13:34

[I]The second part of the WOD seemed to go faster than the 1st part.[/I]

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

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Thanks.
Bill amazing back squat 17/300lbs!! Amazing!
And Patricks OVH squat is good also!!

Wed 31jan:

Lying legraise 15reps
Ring rows 13reps
Push ups 10reps
as ciriut for 5rnds

Bottom squat position hold
1min, 1min 1min
Hanging from bar
30sec,30sec,30sec

EMOM
Kb swing 10/16kg (one pood)
5min.

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1.31.2018 Wednesday
WU: Run 400M then 3 Rounds
30 sec. Handstand Hold
10 air-squats
15 cradle-rocks

6 x 2 Front Squat
6 sets of 2 reps
85-135lb

WOD:
12min. AMRAP:
3 Wall Walks
6 Front Squats (185/125#) 105lb for me
9 Bar Facing Burpee

3rds + 4

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Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – Hexbar Deadlift x 6 reps 185#
Minute 2 – KB Press x 6 reps 35# KBs
Minute 3 – Air Squats x 15 reps
Minute 4 – Kettlebell Swings x 15 reps 53#
Minute 5 – Strict Ring Muscle Up x 2 reps

B.
Air-Dyne
7 x (60s on 60s off)
14 minutes
Load Indicator: 6.0

20 Flexbar Wrist Extension while in deep squat hold
Banded forearm stretch
Negative part of a HSPU
5 rounds

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Lots of fire breathing going on guys! Awesome!

[B]WU:[/B]
1mi run
50 SUs
10 single leg jumps
10 Penguin clap jumps
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 push ups
1, 2, 3, 4, 5 Pull ups

[B]WOD:[/B]
20 min AMRAP:
25 Burpees (Yay! Burpees!!)
15 Body weight Back squats, 225#

4 rounds and 17 Burpees (Yay! Burpees!!)

[I]What a killer! I tried to keep moving and resting on the bottom, which helped. Though each round took almost 5 min per round.[/I]

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

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Go on folks!!

Fri 2 Feb:

Bike 10min
AirBike 5min

Overhead pulley tricep extensions - Barbell row, reverse grip (as warm-up)
30/20kg -> 10/barbell
30/25kg -> 10/40kg
30/30kg -> 10/40kg
23/35kg -> 10/40kg
20/40kg -> 10/40kg

Db snatch
10/15kg 10/20kg

21-15-9 of
Db snatch 22,5kg (50lbs)
T2b
Something happended with my flex timer app, i saw at the clock at sometime 5min or so, but when i was done it has gone off??

Total of 3min at sitting at bottom squat position.

Have a nice weekend folks!

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Nice WOD Jan! I hate it when the timer gets messed up!

[B]WU:[/B]
1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 KBS, 1.5 Pood

DLs:
3 @ 260#
3 @ 295#
7 @ 335# [I]PR!! :pepper::kicking0:[/I]

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1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pull ups
10 KBS, 1.5 Pood
Shoulder Press:
3 @ 100#
3 @ 115#
4 @ 130#
5x10 @ 70#

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Yesterday
Bouldered at Rock Mill. 2 blue + 2 orange

Today
Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 Strict pull ups 0, 10, 20#
3 Arm Bars 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3
Single-Arm Single-Leg Romanian Deadlift 2-3-5 53#, 2-3-5 62#, 2-3 70#
One-armed KB Bench Press 2-3-5 35#, 2-3-5 44#, 2-3 53#
Strict Pull ups w/10 pounds

Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 10
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps
Minute 5 – AB Wheel Roll Outs x 10 reps

20 Flexbar wrist extensions
Banded Forearm Stretch
3 rounds

I think I'm fighting a bit of a cold.
I hope everyone stays healthy this winter.

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Bill, have you ever deadlifted 400lbs?
If not, it's yours, just go for it!!
Should come with that kind of set with 335#

Sun 4feb:

Bike 5min

Light barbell curls and seated french presses with EZ-bar for warmup (and pump:kicking0: )

1min on / 1min off.
Circulating on minutes with
Assault Air Bike -> SkiErg -> C2row
1min - 215m - 244m
1min - 219m - 258m
1min - 224m - 249m
1min - 209m - 254m
1min - 212m - 251m
1min - 220m - 231m
1min - 214m - 257m
1min - 224m - 257m
1min - 227m - 258m
1min - 227m - 277m

Some strech.