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[B]27 Jan:[/B]
1.14mi Dog walk
33 Burpees (Yay! Burpees!!)
10 Pull Ups
10 1.5 Pood KBS
Clean & Jerk : 1-1-1-1-1-1-1 :
45 lbs (1), 65 lbs (1), 85 lbs (1), 95 lbs (1), 135 lbs (1), 135 lbs (1), and 135 lb (1)

[B]28 Jan:
WU:[/B]
800 m run
10 Single leg jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (got 5 & broke my heavy rope!!)
10 Leg Swings on each leg in both directions
10 Air Squats
10 TRX face pulls
10 Push Ups
10 Frog Holds
10 Pull Ups
10 18" Alternating leg step ups

[B]WOD:[/B]
15 135# Power Cleans
15 Ring Dips

4:30

[B]Evening:[/B]
1.14 mi Dog walk
33 Burpees (Yay! Burpees!!)

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Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

A.
Four sets of:
Double KB Front Squat x 6 reps 35# KBs
Rest 30 seconds
Double KB Press. 6 reps 35# KBs
Rest 30 seconds
Ring Rows x 6 reps
Rest 30 seconds
Ab Wheel Roll Outs x 6 reps
Rest 30 seconds

Rogue Echo Bike
2 miles for time
5:18
63 calories

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

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1/28/2019 Monday
WU: Row 400M then 2 Sets
10 HRPU
10 Lunges w/plate 25lb
10 Good Mornings w/band

Deadlift
7 Sets of 2
1 Set at Each Percentage: 70-73-76%. Final Four Sets to Build to a Heavy Set.
Only 205lb

Push Press
5 Sets of 3
1 Set at Each Percentage: 75-80%. Final Three Sets to Build to a Heavy Set.
105lb

WOD:
"Go Fish"
For Time:
1,000 Meter Row
Directly Into…
3 Rounds:
21 Deadlifts (135/95)
15 Barbell Facing Burpees
9 Push Jerks (135/95)

16:48 Scaled it.....

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Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

A.
Five sets of:
Single-Leg Deadlifts x 5 reps each leg 35, 35, 44, 44, 53#
45 seconds rest
Supinated Strict Pull Up x 5 reps +10#
45 seconds rest
Double KB Floor Press x 5 reps 53# KBs
45 seconds rest
L-Sit x 30 seconds
45 seconds rest

Echo Bike
For Time:
10 calories :52
20 calories 3:39
30 calories 7:16
20 calories 10:00
10 calories 11:41
Rest 1 minute between efforts.

Very cold in the Shed this morning.

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Nice Work Tim!!

01/29/2018 Tuesday

WOD:
"Layup"
25-20-15-10-5:
Box Jump Overs (24"/20")
Toes to Bar
Directly Into…
5-10-15-20-25:
Hang Power Snatch (75/55)
Wallballs (20/14)

Scaled it 27:02 did air-squats no WB, 55lb on Snatch.

1/31/2019 Thursday
WU: Row 400M then 2 rounds
10 ring dips
60 SU
.30 sec wall-sit hold

Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 3 reps @ 21X1

Use approximately 75% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.

100lb on Bench

WOD:
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – 400/300 Meter Row
Station 2 – 20-30 Ring Dips
Station 3 – 400 Meter Run
Station 4 – 30 Sit Ups

I Liked this one, lots of movements to different thinks, thought we needed to go 4 rounds!!! Folks stopped me.......

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Yesterday-Bouldered at Rock Mill with a good crew.

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

3 sets of:
Hexbar Deadlift x 8 reps 155, 165, 175
45 seconds rest
Kettlebell Floor Press x 8 reps 53# KBs
45 seconds rest
Neutral Grip Strict Pull Ups x 8 reps
45 seconds rest

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

Keep working it everyone!

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Great stuff Guys!!

1.14 mi dog walk
36 Burpees (Yay! Burpees!!)
5 Pull Ups
10 1.5 Pood KBS

Deadlift : 1-1-1-1-1 :
135 lbs (1), 225 lbs (1), 245 lbs (1), 315 lbs (1), 335 lbs (1), and 345 lbs (1)

[I]WOW :yikes: I haven't been able to pull that much in a LONG time!! :kicking0: Felt my lower right back, but I'm happy I was able to do it![/I]

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[B]WU:[/B]
1 mi run
10 Single Leg jumps on each leg
10 Penguin Clap jumps
50+ SU
DU Attempts
10 Leg swings on each leg in both directions
10 Air Squats
36 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5 rounds of:
21 Back Squats, 135 lbs
5 Towel Pull-ups
5:05

[I]I was worrying about this one since my back was still tight from yesterday. But it went quick![/I]

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Bill Good work on the DL.
I judged at our Box comp. this past Saturday. I judged 3 groups, I was pretty tired when it was over. Fun though!!

2.04.2019 Monday
WU:
Bike 15 Cal.
10 thursters w/bar
Row 15 Cal.
10 press 2/bar
Bike 15 Cal.
10 T2B
Row 15 Cal.

That took awhile......

Front Squat
On the 90 Seconds x 6 Sets:
Set 1: 3 Reps @ 75%
Set 2: 2 Reps @ 80%
Set 3: 1 Rep @ 85%
Sets 4-5-6: 1 Rep @ 90%

125lb... went lite

WOD:
"Life Jacket"
AMRAP 5:
27 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
21 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
Rest 5 Minutes
AMRAP 5:
15 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

65lb all the way thru 135 Reps. First round was tuff.....

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Yesterday
Recovery Day!
Agile 8
Hip Stretches and exercises
20 minute walk
Rice Bucket Routine

Today
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

A.
Four sets of:
Double KB Front Squat x 6 reps 35# KBs
Rest 30 seconds
Double KB Press. 6 reps 35# KBs
Rest 30 seconds
Ring Rows x 6 reps
Rest 30 seconds
Ab Wheel Roll Outs x 6 reps
Rest 30 seconds

Rogue Echo Bike
2 miles for time
5:18
63 calories

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds