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4/29
WU: Row 1 km; balance exercises (1 legged stands and wobble board)
Workout:
Walking lunges X3X20 yds
Goblet squats 25, 35, 45, 55 X15
Half get-ups 25# X6:00

4/30
WU: Row 1 km; halos 25, 35, 35 X20
Workout:
KB C&P 35# X5X(1-3) 60 reps
KB snatches 35# X10:00 (97 reps)
Pull-ups 13, 9, 5

5/1
WU: 1 mi dog walk
Workout:
Walking lunges X3X20 yds
Goblet squats 25, 35, 45, 55 X15
Half get-ups X7:00

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Good work men!
Bill, you have really intresting wod's, awsome!
That 'peggy* was touhg one and wod 'claudia' looks on
paper like aha... just run and kb swings but it ain't a easy one
good time you have on that!

Sun 30April:
Practiced hanndstand standing, plus few pullups.

Mon 1 May:

Bike 5min
C2row 5min
Incline chest press
70lbs: 10,10,10reps
Pulldowns:
40kg 10,10,10reps

Then
T2B: 5,5,5
Dips: 5,10,10,10/5kg xtra weight

C2 row
30min - 6496m
SkiErg:
1min ski, 30sec rest, 5rounds kept the pace at ca 2:30/500m

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Nice work guys!!
[B]1 May:
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 Pullups
10 burpees (Yay! Burpees!!)

[B]WOD:[/B]
20 min AMRAP:
10 115# push presses
10 KBS, 1.5 Pood
10 24" step ups

5 rounds + 6 push presses

[I]The push presses were the tough part of this one. I could only do three to four straight. And I could feel my shoulder on this one.

No evening WOD today. One of our best friends passed away late last week from ALS. She kept it from everyone til the last. It was very sad to lose such a dear friend so suddenly... :( [/I]

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Yeah Jan, Claudia and Peggy were something else! And I married a Peggy! :rofl:

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 8!)
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!!)
10 burgener warmup
5 plate jumps

[B]WOD:[/B]
3-3-3-3-3-3-3
45#(3)-65#(3)-75#(3)-95#(f)-75#(3)-80#(3)-85#(3)

[I]I wanted to go heavier, but I couldn't get 95#.[/I]

[B]Evening:
[/B]
11 Pullups
10 1.5 Pood KBS
Back squat:
3 @ 225#
3 @ 260#
3 @ 290#
5x10 @ 160#

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condolances bill......hard to have that happen esp. when you are close to them


tonight

foot ball bar 1 rm red bands 185 lbs 10 lb pr:pepper:

bench dbell press 10-10-10-10 30-35-40-45

o/h rope extension 4 x 10 50 lbs

seated w/mag row 8-8-8-8 70-80-115-125

100 red band push downs

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Thoughts are with you Bill.

May 1, 2017 Monday
Strength
Back Squat
5 x 5 @ 77% or more than last week

Conditioning
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps (24″/20″)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

May 2, 2017 Tuesday
Four sets of:
Weighted Pull-Up x 2-3 reps
Rest 15-20 seconds
Strict Pull-Up x Max Reps
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes

In teams of two, complete four rounds for time of:
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)

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Thanks guys! I appreciate your condolences! Hold tight to those close to you.

Cliff, congrats on the PR!! Awesome WOD Patrick!

1 mi dogwalk
10 burpees (Yay! Burpees!!)
12 Pullups
10 1.5 Pood KBS
Dead lift:
3 @ 240#
3 @ 275#
6 @ 305#
5x8 @ 170#

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Got to participate in the annual neighborhood clean, consisting of following a city garbage truck picking up all the yard waste and large trash items from the winter. Several times, the sanitation workers asked "the strong guy" pointing to me to help them pick up the heavier trash items. Thanks CrossFit! I even got to ride on the back of the garbage truck! Living the dream! :rofl:

1 mi dogwalk
10 Burpees (Yay! Burpees!)
10 Pullups
10 1.5 Pood KBS

Shoulder Press:
3 @ 100#
3 @ 115#
0 @ 125#:shrug:

10 @ 45#

Did too much today...

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Yeah Bill...strongman compliments are allways nice ones...
Cliff...how did your powerlift meet go?

Wed 3May:
Only some arms pumping..
Dumbell Hammer curls:
6kg db: 10,10reps
12kg (27lbs) 5sets of 15reps
One arm lying Kb french press
8kg kb 10,10 reps
16kg (one pood) 5sets of 10reps.

Sunday 7May

Strech and mob
C2row 5min - 1114m
Db One arm bent over rear delt.
12.5kg db - 10
17,5kg (ca40lbs) - 10,10,10reps

Sledge push 40m -> Db alternating upright row

40kg sledge - Uprightrow 10/17.5kg
60kg sledge - Upright row 10/25 kg (55lbs)
Four sets of those
Some calfwork
SkiErg 1min work - 30sec rest, 5 rounds.

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5.08.2017

WU: Run 1 lap
BackSquat:
5 x 3 Heavier than last week
Rest 15-20 seconds
Strict Supinated-Grip Pull-Ups x 10-12 reps
Rest 3 minutes

WOD:
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Squat Cleans @ 75lb

I got 26.