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10.04.2018 Thursday
WU: 2 Rounds
30 Jumping-Jacks
10 T-Raises
10 Standing Snow angels
10 push-ups

6 x 1 1 Full Clean + 1 Front Squat + Jerk

Every two minutes, for 12 minutes (6 sets):
1 Full Clean + 1 Front Squat + Jerk
65-105lb

WOD:
3 Rounds:
5min. Clock:
Run 800m
then...
AMRAP:
Wall Walk (Up and down)
rest 2min. b/t rounds
8 Wall-Walks

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10.05.2018
WU: 2 Rounds
60 SU
10 PVC passthru's
10 lunges
10 ring-rows

WOD:
Cindy
20 Min Amrap
5 Pull Ups
10 Push Ups
15 Air Squats

10+ 15, Looked it up: my best has been 12+9. My left hip is hurting on the squats... an old injury that now seems to be there all the time:mad:

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Patrick-Take care of that hip!

Spent the weekend climbing at the New River Gorge with Ken. It didn't rain but it was super hot and humid. Not great conditions. Nevertheless we did a lot of routes and had a good time.

Today
Agile 8

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

A.
Three sets of:
Goblet Squat x 8 reps 44, 53, 62#
Rest 45 seconds
Single-Arm Kettlebell Row x 8 reps each arm 53#
Rest 45 seconds
Single-Arm Kettlebell Floor Press x 8 reps each arm 44, 53, 53#
Rest 45 seconds
Kettlebell Swings x 15 reps 44, 53, 62#
Rest 45 seconds

B.
1 TGU each arm 35, 44, 53, 62, 70#
25 Double Unders
5 rounds

20 Flexbar Extensions
Hip stretches and exercises
3 rounds

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Great stuff guys!

Had to do a tough thing yesterday. Our Anatolian Sheep Dog had to be put down. He was almost 13 years old, 104 in dog years for such a big animal. Otto was a great walking and running buddy. We miss him.:(

[B]WU:[/B]
400 m run
10 Single leg jumps on each leg
10 Penguin clap jumps
50+ SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Pushups
10 Pullups
10 Alternating leg step ups on a twenty inch Box
10 Burpees (Yay! Burpees!!)
5 20inch box jumps

[B]WOD:[/B]
DO 10-10-5-5-3-3

135#(10)-185#(10)-225#(5)-275#(5)-305#(3)-315#(2.5)

[I]This was a tough one.[/I]

[B]EEvening:[/B]
1.14 mi dog walk with Sophie, our remaining dog.

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10.8.2018 Monday
WU: Row 400m then 2Rounds
10 Ring Rows
10 Cradle Rocks
10 Lunges
10 Air squats

1 x 1 Back Squat

10min. Clock:
Build to a Heavy Back Squat Single
175lb

WOD:
21-15-9
Sumo Deadlift High Pull (75/55#)
Back Squat (75/55#)
Burpee Over Bar
13:59

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Bill-Sorry to hear about your dog. He sounds like he was a great dog.

Agile 8

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

A.
5 sets of:
Deadlift x 5 reps 185#
45 seconds
Campus laps x 2
45 seconds
Ring dips x 5 reps
45 seconds

B.
Three rounds for time:
0.5 mile Air-Dyne
21 Kettlebell Swings 53#
50 Double unders
11:33

1 strict ring muscle up
20 Flexbar Wrist Extensions
3 rounds

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Tim, Thanks! He was a great member of the family. Great work on those WODS l
Nice job on those back squats!

[B]WU:[/B]
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50+ SUs
DU attempts (Got 5!)
10 Leg swings on each leg in both directions
10 Air squats
10 Pushups
10 Pullups
10 Rubber band dislocates
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
OHS 5-5-5-3-3-3-1-1-1
45#(5)-65#(5)-75#(5)-85#(3)-95#(3)-105#(3)-115#(1)-125#(1)-135#(1)

[I]This wasn't bad, though my shoulder was squirrelly! The 135# didn't feel that bad![/I]

[B]Evening:[/B]
1.14 mi dog walk

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Yesterday
bouldered at Rock Mill with friends. Fun.

Today
Agile 8

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

A.
Three sets of:
Turkish Get-Ups x 2 reps each arm 44, 53, 62#
Rest 30 seconds
Goblet Squats x 8 reps 44, 53, 62#
Rest 30 seconds
Kettlebell Swings x 20 reps 44, 53, 62#
Rest 30 seconds
Ab Wheel Roll Outs x 10 reps
Rest 30 seconds

Complete as many rounds and reps as possible in 7 minutes of:
14 Sandbag Thrusters 50#
100 Meter Run
3 rounds + 4 reps

30 second hang
30 second squat hold
30 second Handstand Hold (against wall)
20 Flexbar Wrist Extensions
10 Cuban Rotations 10# bar
3 rounds

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

30 minute AMRAP
4 minutes on Air-Dyne 30 seconds work (5.5) + 30 seconds rest
3 Turkish Gets each arm 44#
12 Kettlebell Deadlifts 88#
4 rounds

5 strict ring muscle up + a few stretches.

Very pleasant in the Shed tonight. Just me and a little classic rock.:)

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Bill- Sorry to hear about Otto. :-(
10.15.2018 Monday
12 min emom

12 Min Emom
Odd 6 Dead Lifts
Even 2-8 Hspu / DB Press for me

WOD:
For Time:
40 Ring Dips
80 WallBalls (20/14#) 40 Burpees / 40 Air-Squats
40 Ring Dips
14:56

10.16.2018 Tuesday
WU: Dynobike .5mi
2Rounds
10 Rings rows
10 lunges
10 Push-ups
5 pull-ups

10 x 1 Hang Clean EMOM

10min. EMOTM:
1 Hang Squat Clean or hang power clean
*Build to a heavy single*
got to 135lb

WOD:
12min. AMRAP:
10/7 Calorie Assault Bike
10 Dumbbell Overhead Walking Lunge (35/20#) (Right)
10 Pull-Ups
10 Dumbbell Overhead Walking Lunge (35/20#) (Left)
*DB Lunges are in place*
3+13 20lb DB for me.