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[B]At Base "Globo",
WU:[/B]
.22222222 mi walk
.55555556 mi run
1 min on JacobsLadder, 119 feet
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Did 10)
10 Leg Swings on each Leg in Both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap holds
10 Pull Ups
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
10K Row

53:03

[I]This was brutal! A long slog![/I]
.222222 mi walk

[B]Evening:[/B]
1.14 mi Dog walk
4 Pull ups
10 1.5 Pood KBS
5 Bench Press @ 150 lbs
3 Bench Press @ 170 lbs
11 Bench Press @ 190 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

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Bill, that's a lot of squats you did the other day. Your legs must still sore!

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 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#
10 pronators

Quick and the Dead
10 kettlebell Swings 0-1 62#
10 kettlebell Swings 1-2
Rest 2-3
3 KB Presses 44#
3 KB Presses 35#
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar Wrist Extensions and Deep Squat Holds.

Finished with 5 strict ring muscle ups.

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Yeah Tim, my legs sure were sore!! Nice Work on that Quick and the Dead!

1.48 mi dogwalk
33 Burpees (Yay! Burpees!!)
5 Pull Ups
5 Deadlifts @ 225 lbs
3 Deadlifts @ 255 lbs
10 Deadlifts @ 285 lbs
10 Deadlifts @ 150 lbs
10 Deadlifts @ 150 lbs
10 Deadlifts @ 150 lbs
10 Deadlifts @ 150 lbs
10 Deadlifts @ 150 lbs

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1.14 mi dogwalk
33 Burpees (Yay! Burpees!!)
10 Pull Ups
10 1.5 Pood KBS
5 Shoulder Press @ 90 lbs
3 Shoulder Press @ 100 lbs
5 Shoulder Press @ 115 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

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Yesterday
Bouldered at Rock Mill with Jeff. Sent two blues and two oranges. Fun.

Today
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Banded Pallof Press x 10 each side
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

2 Turkish Get ups each side 35, 44, 53, 62, 70#

Quick and the Dead
10 kettlebell Swings 0-1 62#
10 kettlebell Swings 1-2
Rest 2-3
3 ring dips
3 ring dips
Rest 5-6
4 times through

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2 rounds of Cindy with 2 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

30 minute EMOM
1. 1 lap on campus board
2. 5 goblet squats 60# DB
3. 5 Floor Press each arm 53, 62, 62, 62, 62,#
4. 1 lab on campus board
5. 5 ab wheel roll outs
6. 10 back extensions
5 rounds

Back was feeling very tender.

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Nice work Tim!!

[B]3 Feb:
WU:[/B]
.5 mi run
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Did 10)
10 Leg Swings on each Leg in Both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap holds
10 Pull Ups
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
10:00 AMRAP:
10 Deficit Handstand Push Ups, 6 in
20 Row Calories
30 Pistols (scaled)

3 rounds, 180 reps

[B]Evening:[/B]
1:45 mi dogwalk

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[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Did 10)
10 Leg Swings on each Leg in Both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap holds
10 Pull Ups
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
5 rounds of:
20 Wall Balls, 14 lbs
10 Deadlifts, 225 lbs

14 mins 32 secs

[I]This was tough! I kept dropping the bar! Got the 1st round done in a little over 2 mins. I couldn't keep that pace up![/I]

[B]Evening:[/B]
1.14 mi dogwalk
6 Pull Ups
10 1.5 Pood KBS
5 Back Squats @ 115 lbs
5 Back Squats @ 140 lbs
5 Back Squats @ 170 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs

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[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Did 10)
10 Leg Swings on each Leg in Both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap holds
10 Chin Ups
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
3 rounds of:
7 Dumbbell Bench Press | 70 lbs
1 Run, 100 ft
5 Strict L Pull-ups
1 Run, 100 ft

4 mins 36 secs

Row, 1000 m

4:26

[I]This was about 1 min 25 secs slower then on my last attempt on 23 Jan 19, I had to find a spot to do the pull ups when people blocked the squat cage or the cable rig, the row was about 3 sec faster than on 23 Jan 19.[/I]

[B]Evening:[/B]
1.14 Dogwalk
10 Scap Pulls
6 Pull Ups
10 1.5 Pood KBS
5 Bench Press @ 80 lbs
5 Bench Press @ 100 lbs
5 Bench Press @ 120 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

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WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
10 Thoracic Bridges
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Quick and the Dead
10 kettlebell Swings 0-1 62#
10 kettlebell Swings 1-2
Rest 2-3
1 strict ring muscle up 3-4
1 strict ring muscle up 4-5
Rest 5-6
5 times through

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

Hip Box Progressions

Bill-I find L-Pull ups extremely difficult (and I'm pretty decent at regular pull ups). Any tips?