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[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 6!)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
1, 2, 3, 4, 5, 6 Pullups
10 burpees (yay! Burpees!)

[B]WOD:[/B]
Linda:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

Dead lift, 275#
Bench press, 115# [I](Watching my shoulder!)[/I]
Clean, 135#

DNF, only did the first 4 rounds (10, 9, 8, 7) til I was called out for dropping weights. :ranting2: It took me 27:03 do do this.:shrug:

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Mon 24 April:
Ciriut of:
5 - sit ups
5 - lying leg raise
10 - spidermans
5rounds

Pullups (underhand grip) :
1,1,1,1,1, 6,5,4,3,2,1 reps

Tue 25 April
Db front raise 10/6kg x2
Lying ring pullups -> one arm Db kickback
8,8,8,8,8. -> 10/6kg 10,10,10,10/12kg Db

Then Kb swings 9,6,3 reps EMOM so that first minute:
9/16 kg (one pood)
Second minute:
6/24kg (1.5 pood)
Third minute:
3/32kg (2 pood)
Then again 9/16kg and so on.... for 30 minutes, so it became 10 sets of each.

Some streching afterwards.

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Nice work Jan! That EMOM sounds awesome!!

[B]WU:[/B]
500 m row
5 10 SUs with a DU attempt
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
10 burpees (Yay!! Burpees!!)

[B]WOD:[/B]
Nutts (modified)

10 HSPUs (Belly to wall)
15 DLs 250#
25 Box Jumps (20")
50 Pullups
100 20# Wall Balls
200 SUs
400 m run with a 45# plate

31:39

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Back Squat:
5 @ 215#
5 @ 250#
23 @ 285#
5x10 @ 165#

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tonight

practiced back squat, bench press and dead lift form

100 large green band good morning

30 minute dog walk

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[B]WU:[/B]
500 m row
10 leg swings on each leg in both directions
10 10 SUs with a DU attempt (got 3)
10 air squats
10 frog holds
10 pushups
1, 2, 3, 4, 5, 6 Pullups
10 burpees (Yay! Burpees!!)

[B]WOD:[/B]
Claudia:
5 rounds:
20 60# KBS Russian
400 m run

~21 min [I]Stop watch stopped!:ranting2:[/I]

[B]Evening:[/B]
Dogwalk, 1 mi

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1 mi dogwalk
10 burpees (Yay! Burpees!!)
10 Pullups
10 1.5 Pood KBS
Dead lift:
5 @ 230#
5 @ 265#
6 @ 300#
5x8 @ 175#

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Wednesday

worked up to just below opener for bench press and back squat

worked on depth for back squat

last night

worked on dead lift to just below opener

within a lb of making weight....should be pretty easy to add it on tonight at weigh in

doing a bbq for after the event....4 briskets, baked beans and green salad

should be a good day all around tomorrow

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[B]WU:[/B]
10 leg swings on each leg in both directions
10 air squats
10 frog holds
Mobility
Superman pushups
Trapbar row

[B]WOD:[/B]
Peggy:
1 round:
50 24" Box Jumps (Did step ups)
400m run
50 jumping Pullups
400m run
50 1 Pood KBS
400m run
50 TTB
400m run
50 45#push press
400m run
50 walking lunges
400m run
50 back extensions
400m run
50 20# Wall Balls
400m run
50 burpees (Yay Burpees!!)
400m run
50 SUs
400m run

1:07:29

[I]This was Filthy 50 with runs breaking it up! Brutal! I was hoping to break an hour! What a WOD, especially one named after my wife! :rofl:[/I]

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Great work, Guys!

4/24
WU: Row 1km; halos 25, 35, 35 X20
Workout:
KB C&P 35# X5X(1-3) (60 reps)
KB snatches 35# X 5:00 (52 reps)
Pull-ups 5, 7, 9

4/25
WU: Row 1 km
Workout:
Walking lunges X3X20 yds
Goblet squats 25, 35, 45 X15
Half get-ups X 6:00

4/26
WU: Row 1 km; halos 25, 35 X20
Workout:
KB C&P 35# X5X(1-3) (60 reps)
KB swings 35# X6:00 (171 reps)
Pull-ups 6, 10, 6

4/27 Rest day

4/28
WU: Row 1 km; halos 25, 35, 35 X20
Workout:
KB C&P 35# X5X(1-4) (100 reps)
KB swings X 6:00 (201 reps)
Pull-ups 12, 7, 6
L sit practice

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bill at least you had runs to break up the rest of the work eh? :D nice job


powerlifting comp Saturday......had 3 a & w teen burgers late Friday....made weight by .6 of a kilo

went 9/9 on my lifts and 3 p.r.'s

bs 407

bp 258.5

dl 473

total....1138.5

spent most of yesterday lazing around or sleeping

back at it tonight....