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Bill- Hope the ankle is feeling better.... Keep Moving!!
2.12.2018 Monday
WU: Row 400M then 3 Rounds
10 PVC Pass-thru's
5 Pull-ups
10 air-squats
10 lunges

Muscle Up Drills
10 Sets of 1 - Bar kips, bring your hips as close to the bar as possible(touch your waist to the bar)
Ring Pull Though
3 sets of 8 Keep the rings or your palms touching your body as you trainsition from underneath to above the rings. Pull your elbows straight down then back.

Front Squat:
3reps X 10sets- went lite 105lb.

WOD: FOR TIME
5 Bar Muscle Ups
20 Deadlift (185#)
20 Box Jump Overs (24/20")
40/30 Calorie Assault Bike
20 Box Jump Overs (24/20")
20 Deadlift (185#)
5 Bar Muscle Ups
16:57- did jumping bar MU.

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2.13.2018 Tuesday
WU: Run 400M then 2 Rounds
10 Air-squats
10 Burpees
15 Cradle-Rocks

16 Minutes on the 2:00 Min Complex
Power Clean + Push Press + Push Jerk + 2 Back Squats
@95lb, last one @105lb

WOD:
5 Rounds:
5 Shoulder to Overhead (95/65#)
10 Back Squat (95/65#)
15 Bar Facing Burpee's
16:59 This was a tuff one!! I did L1, L2 was 135lb, RX 165lb

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7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 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

Five sets of:
Hex-bar Deadlift x 6 reps 195#
Rest 60 seconds
Kettlebell Swings x 15 reps 35, 44, 53, 62, 70#
Rest 60 seconds
Turkish Get-Up x 2 reps each arm 35, 44, 53, 62, 70#
Rest 60 seconds

1 strict ring muscle up
20 Flexbar Wrist Extensions
Banded Forearm Stretch
5 rounds

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Awesome WODs guys!! My ankle is feeling better, thanks Patrick!

[B]WU:[/B]
400 m 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 with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Front Squats 10-10-10-10-10
45# (10) - 95# (10) - 115# (10) -135# (10) - 155# (10) - 185# (10)
[I]This was brutal! 10 reps were hard.[/I]

[B]Evening:[/B]
.36 mi dogwalk

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1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pull ups
10 KBS, 1.5 Pood
Deadlift:
5 @ 150#
5 @ 185#
5 @ 220#
3x8 @ 195#

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1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pull ups
10 KBS, 1.5 Pood
Shoulder Press
5 @ 60#
5 @ 70#
5 @ 85#
3x10 @ 70#

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7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 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.
Three sets of:
Bulgarian Split Squats x 10 reps each leg 25# DB
Rest 30 seconds after each leg
Medicine Ball Hamstring Curls x 20 reps
Rest 60 Seconds
Strict Ring Muscle Ups x 3 reps
Rest 60 seconds
B.
For time:
40 Wall Ball Shots
20 Box Jump-Up and Step Downs
30 Wall Ball Shots
15 Box Jump-Up and Step Downs
20 Wall Ball Shots
10 Box Jump-Up and Step Downs
13:30

Keep moving the ankle Bill! Hopefully just a short term nuisance.

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2.15.2018 Thursday
EMOM x 4 Rounds
min 1 Double Under Practice
min 2 handstand walk practice
min 3 10 Alt Db Snatch
min 4 10 d ball over shoulder

WOD:
"Filthy 50"

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
27:25 got 375 rd's

2.16.2018 Friday
5 x 1 Clean and Jerk Complex

5-7 Sets build to today's heaviest
1 Full Clean
2 Front Squats
1 Jerk (3 Squats total)
Worked 75-125lb

WOD:
12min. AMRAP:
3 Power Cleans (95/65)
3 Air Squats
6 Power Cleans (95/65)
6 Air Squats
9 Power Cleans (95/65)
9 Air Squats
4rd's + 30 RX was 135lb

2.17.2018 Saturday dunno why I did 5 days this week, my shoulders and hip are tired.........:ranting2:
10 x 5 push press emom

emom x 10
5 push press
75-95lb

WOD 2 Man Parther
2 rounds Run 800M
50 KB swings
15 MU
2 Rounds
40 KB Sings
15 MU

We got rd's on 30Min.

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Yesterday
Bouldered at Rock Mill with Jeff. Fun. Close to a fun white problem up front. Maybe next time.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 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.
Three sets of:
Hex-bar Deadlift x 8 reps @ 195#
Rest 45 seconds
Inverted Rows x 8 reps
Rest 45 seconds
Ab Wheel Roll Outs x 10 reps
Rest 45 seconds
Reverse Snow Angels x 15 reps w/2.5# plates
Rest 45 seconds

B.
For time:
40 Double Unders
40 Kettlebell Swings 44#
40 Single Dumbbell Thrusters 40#
40 Kettlebell Swings 44#
40 Double Unders
11:37

5 scapular pull ups
20 Flexbar Wrist Extensions
Banded Forearm Stretch
3 rounds

For anyone (like me) who has trouble with barbell thrusters I highly recommend single dumbbell thrusters. I hold one dumbbell with both hands. Palms facing each other on the outside of the dumbbell. Great training effect with no orthopedic limitations. I use a hex dumbbell.

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Nice WODs Tim! Thanks for the thruster advice!

.85 mi dogwalk
1 mi dogwalk
1.6 mi dogwalk

10 Burpees (Yay! Burpees!!)
10 Pull ups
10 KBS, 1.5 Pood
Back Squats
5 @ 135#
5 @ 185#
5 @ 220#