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Mon 2April.
Snowing...does this never end and turn to spring..

Bike 15min
Some strech and mobility
Wod:
Three rounds of:
C2row 500m -> inchworm ca20m (65ft) ->
Ski Erg500m:
C2rows times:
- 2:14 min
- 2:08
- 2:01
SkiErg times:
- 2:21min
- 2:19
- 2:20
This was a good sequence to do the exercises, after the inchworm, the abs feel the work, then when you SkiErg you really feel a burn in the abs...good wod. I had a minute or two, rest between rounds.

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Awesome work guys!! Congrats on the DL Patrick! I agree Jan! When will spring come?!? We had a beautiful Easter yesterday, today we woke to snow on the ground!! :snow:

I took most of last week off. But I kept up my burpees (Yay! Burpees!!) and dog walks. Had to have my 2nd colonoscopy done on Wednesday. Last time, I was clean. This time not so much. Got a couple of polyps and diverticulosis, so I'm on the 5 year plan. :shrug:

At least the nurse when taking my blood pressure told me, "Don't break the blood pressure cuff, muscles!" :rofl:

[B]WU:[/B]
1 mi 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 Frog holds
10 Push ups
7 Chin ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
10 Min AMRAP:
10 Pull ups
10 95# SDLHPs

4 rounds + 10 pull ups + 9 SDLHPs

[I]I SO wanted to break 5 rounds! If I could've kept on the bars, I could've done it![/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pull ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
Back Squats:
5 @ 175#
5 @ 205#
17 @ 230#
5x10 @ 135#

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4.02.2018 Monday
WU: Run 400M then
10 Lunges
20 Situps
10 Pushups
10 Airsquats

Back Squat
3 sets of 8
squat as much weight as possible in 3 sets of 8
1@ 115 2@135lb

WOD:
4 Rope Climbs (15')
30 Med-Ball Cleans (20/14#)
3 Rope Climbs (15')
20 Med-Ball Cleans (20/14#)
2 Rope Climbs (15')
10 Med-Ball Cleans (20/14#)
1 Rope Climbs (15')

13:50 I was able to RX this one. :pepper:

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7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Goblet Squat x 6 reps 53#
Station 2 – Bottom’s up Press (Left) x 8 reps 20#
Station 3 – Goblet Squat x 6 reps 53#
Station 4 – Bottom’s up (Right) x 8 reps 20#
Station 5 – Prone Plank Hold x 45 seconds

B.
Four sets of 3-minute sprints of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.
9 rounds + 15 reps

Patrick-I like that rope climb and med ball clean WOD. I might try it. Good job.

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Patrick, it's sweet being able to do a WOD Rx, isn't it!! Congrats!! Awesome job! (And on the back squats as well!!)

Tim, Great job on that AMRAP! 18 rounds of Cindy seems to be on the horizon!!!

[B]WU:[/B]
1 mi 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 Frog holds
10 Push ups
1, 2, 3, 4, 5 Pull ups with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
2 rounds:
As many Reps in
2 min of 135# Shoulder Press
1 min rest
2 min of 225# Front Squats
1 min rest
2 min of 315# Dead Lifts
1 min rest

Shoulder Press 5, 4
Front Squats. 20, 23
Deadlifts. 6, 4

62 reps

[I]I wanted to do this one when I saw it on Saturday! I wanted to do at least 30 reps. The front squats were easiest, though they weren't the best. It was as fun as I thought it would be!![/I]

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[B]WU:[/B]
400 m run
500 m row
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
10 Leg swings in each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
10 band pull aparts
1, 2, 3, 4, 5 Pull ups with a 30 second test between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Thrusters 3-3-3-3-3-3-3
45#(3)-95#(3)-115#(3)-135#(3)-145#(3)-155#(3)-160#(1)

[I]I was worried my shoulder would be hurting on this one. But that wasn't the case. Even though I didn't do 160# 3 times, I felt good about getting one in![/I]

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

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You men have awesome workouts!

Tue 3March
Swimming easy 500m
Watermassage at therapy-pool :)

Thu 5 March

Knees to Shoulders -> pullover and press with Kb
10reps - 15/8kg Kb
10 - 15/8kg
10 - 10/16kg (one pood)
10 - 10/16kg

Thruster, holding one Kb bottom up
16kg :10,10reps
24kg: 10,10reps
Kb swing
24kg: 15,15,15,15,15reps.

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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
-10 face pulls 35#
3 rounds

A.
5 sets of:
Deadlift x 1 reps 225#
30 seconds
TGUs x 1 each arm 35, 44, 53, 62, 70#
30 seconds
One-armed Kettlebell Floor Press x 5 reps 53, 53, 62, 62, 70#
30 seconds

B.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 0.20 mile on the Air-Dyne
Minute 2 – 15 Kettlebell Swings 53#
Minute 3 – 8 Sandbag Thrusters 50#
Minute 4 – 15 Push-Ups

5 minute EMOM
1 strict ring muscle up
10 Flexbar Wrist Extensions

Thanks everyone for the inspirational words.

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Good Work Gents!! Tim- SandBag Thruster?? are they as they sound, doig thrusters with a sandbag 50lb?? Sounds crazy!!

4.05.2018 Thursday
WU: Row 400 M then
10 PVC Pass thrus
10 Pushups
15 Airsquats
20 lunges
50 Situps

Deadlift
Build to a heavy set of 5 Deadlifts
worked to a set @ 265lb, then did 2 reps @ 285lb, I should have done 3 more.

WOD:
AMRAP

16 min emom for reps
Min 1 Heavy K.b. Russian Swings
Min 2 Heavy d ball / punching bag / med ball carry shuttle style
Min 3 Ring Rows with feet elevated
Min 4 Tire Flips

Just kept moving........

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Sat 7 April

Foamroll, strech and mobility.

Db floor press -> Kb swing
15/12kg Db's -> 10/8kg Kb
15/12kg -> 10/16kg
15/12kg -> 10/24kg
Pullup: 2,2reps

Amrap 20min
5Pullups - 5Pushups - 5 Kb swing with 32kg (ca 70lbs)
9 rounds + 5pullups.
Not so many rounds, i did at moderate tempo, but i was very satisfied that every pullup round i did full 5reps, i did not have to split at all.
(i allways do oldschool way pullups, underhand grip, no kipping)

Some strech afterwards