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Nice PR Bill!!

Mon 14 Aug

This years workout #100:

Lying "fingers to toes" abdominal
10,10reps
Then holding a 8kg kb in hands:
10,10,10reps
Ring rows:
10,10,13,13,13reps
Kb lying one arm french press
8kg (ca18lbs) Kb:
10,15,15,15,15,15reps

Tue 15 Aug:

10 sets of 10reps of Crunch doing
Some sort of mobilitywork in between
each set.
Hanging from bar:
5 x 30sec with 1min rest between sets.

Fri 18 Aug:

Band apart:
20,20,20 reps
Close grip bench, only barbell:
20,20,20reps
5 romanian dead's + 1snatch with
only barbell x2

Consept 2row
5min - 1065m

Romanian/stiff leg deads -> Db pullover and press
10/60kg -> 10/12,5kg Db's
5/100kg -> 5/17,5kg
5/120kg -> 5/20kg
5/130kg -> 5/22,5kg
5/140kg(308lbs) -> 5/25 kg (55lbs)
5/150kg -> 5/25kg
2/160kg -> 5/25kg
5/60kg
5/60kg

Pulley pushdown
10/30kg, 10/40kg x3
Lat pulldown
40kg: 10,10,10,10reps

Sun 20 Aug:

Assault Bike
10min
Green rubberband pullups
10,10reps
Db hammer curl -> C2row 500m
10/12,5kg -> 2:11min
10/20kg (ca45lbs) -> 2:04min
10/20kg -> 2:04min
10/20kg -> 2:03min
10/20kg -> 2:06min
10/20kg -> skierg 500m 2:24min

C2row 5min - 1097m

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8/19

WU: 1 mi dog walk; row 1 km
Workout:
KB C&P ladder 35# X5X(1-3) 60 reps
KB swings 35# X5:00 124 reps

8/20
Mountain bike ride. Cheyenne Mountain State Park. 7.5 mi; 850' climbing; 1:04

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Thanks Jan & Tim!!
Great stuff guys!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (Got 7)
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
1 Headstand
10 Push ups
1, 2, 3, 4, 5, 6 Pull ups with 30 sec rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD [/B]
21-15-9 reps for time of:
185-lb. front squats
14-lb. med-ball GHD sit-ups

6:05

[I]The squats weren't the best but this was a pretty good WOD. I left me sitting on a box breathing hard!![/I]

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Took last week off and drove with my son to Sioux City Iowa. Took us 2 days driving 13hrs. each day. He'll be attending a small university there, Briar Cliff U, on a partial Baseball scholarship.

8.21.2017 Solar Eclipse Day

WU: Run 400M then 4 rounds
5 pull-up
5 air-squats
5 push-up
5 sit-ups

1 x 1 Power Snatch 1 Rep Max Only work to 95lb, fail at 105lb. I like the true Snatch Squat better..........
Take 10 - 15 minutes to work up to today's heaviest Power Snatch

WOD:
"Tabata This!"

Tabata Row (Calories)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.*" add your 5 scores up together to post

I got 38: tuff one, been a while since I did this one. Funny how "body movements" can be such affective excercise!!!

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Nice WOD Patrick! Safe travels & best of luck to your son!

[B]21 Aug
Evening:[/B]
1 mi dogwalk

[B]22 Aug:
WU:[/B]
1 mi run
10 SUs with a DU attempt (Got 7 out of 11)
10 10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
1 Headstand
10 Push ups
1, 2, 3, 4, 5, 6 Pull ups with 30 sec rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD: [/B]
5 rounds of:
Row, 500 m
15 Bench Press, 135 lbs

22:01

[I]This one was brutal, each round was around 4 min. I tried to be consistent on the rows, but they were taking longer than I'd wanted as I went on. I did the benches in a couple of subsets or maybe three. However, the last one was brutal! :yikes: but I pushed through. The good thing is my shoulder didn't hurt.!! :kicking0:[/I]

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Bill- Good work on yesterday's WOD!!

8.22.2017 Tuesday

WU: 3 rounds
Run 1 Lab
10 PVC Pass-thru's
10 Air-squats
10 Push-ups

With a partner: 5min. AMRAP:
Squat Clean & Jerk *You go, I go (1:1)* *Use 80% of your best single*
There were 3 of us in the group, I didn't count reps, but worked a 125lb, They got tuffer as I went.

WOD:
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
10 Thrusters (95/65 lbs) @65lb
10 Box Jumps (24″/20″) @24"
400 Meter Run

We got 9 +5, not bad, I completed 5 rounds on this one. Steady workout

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Patrick, Way to go on the AMRAP and C&J's!
[B]22 Aug:
Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
Back Squat:
5 @ 190#
5 @ 220#
11 @ 245#
5x10@ 145#

[B]23 Aug:
WU:[/B]
10 SUs with a DU attempt (Got 5 out of 10)
10 10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
1 Headstand
10 Push ups
1, 2, 3, 4, 5, 6 Pull ups with 30 sec rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD: [/B]
Overhead Squat 5-5-5-5-5 :
45 lbs (5), 65 lbs (5), 75 lbs (5), 95 lbs (5), 115 lbs (5), and 135 lbs (5) [B][I]PR!! [/I][/B] :pepper:

[I]Used a knee sleeve and I dropped the last one, but I did get it up! :rofl:[/I]

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Way to go on the OVS Bill 135lb is a lot. I have yet to tackle anything more then about 95lb.

8.23.2017

WU: 6 rounds
Run 1 Lap
10 KB Swings @ 35lb

OTMx4
3 Power Cleans
OTMx4
2 Power Cleans
OTMx4
1 Power Cleans
Building to today's heaviest
95-125Lb for me on this one.

WOD:
4 rounds for time of:
7 Hang Power Cleans, 155/105 lbs / 95lb
50 Double Unders / 100 SU

5:49 Not too bad......

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10 Goblet Squats 35, 44, 53#
6 neutral grip strict pull ups 0, 10, 20#
2 TGUs each side 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

A.
5 sets of:
Bulgarian Split Squat x 5 reps 50#
Rest 30-60 seconds
Campus Board x 2 Laps +10#
Rest 30-60 seconds
Deadlift x 1 rep 205, 215, 225, 235, 245#
Rest 30-60 seconds

B.
Four rounds for time of:
25 Kettlebell Swings 53#
15 Push-Ups
6:59

1 strict ring muscle up
10 externally rotated band pull aparts
deep squat hold
5 rounds

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8.24.2017 Thursday

WU: Run 400M then 3 Rounds
:30 right side plank
:30 left side pland
15 air-squats

Take 3-4Min and work to heavy
DL
Front Sq
Shoulder to over-head

WOD: 25min time cap:
20 Deadlifts (275/185#) 145#
30 Front Squats (185/125#) 95#
40 Shoulder to Overhead (115/75#) 75#
50 Thrusters (45/35#) 35#
500m Row

24:29 for me. This one was very tuff :eek:, I was hurting at the end. But I did finish within the time cap.