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4.6.2018 Friday
10-8-6-4-2
Dumbbell Bench Press (Body Weight)worked to 45lb DB
Power Snatch (75% Body Weight) @85lb

WOD:
AMRAP 4:
21/15 Calorie Assault Bike
21 Toes to Bar
21 Front Squats (115/80)
rest 4 minutes
AMRAP 4:
15/12 Calorie Assault Bike
15 Toes to Bar
15 Front Squats (135/95)
rest 4 minutes
AMRAP 4:
9/6 Calorie Assault Bike
9 Toes to Bar
9 Front Squats (155/105)

113 reps, stuck at 85lb Front Sq.

4.7.2018 Saturday
Bench Press
10-8-6-4-2
95-135lb

WOD: Partner WOD
3 Rounds
40 Wall Balls
30 Clean & Jerk
30 Pull-ups

24:30 Partner picked me on C&J, I pick him up on Pull-ups. Good Workout!!

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Yesterday
Bouldered at Rockmill w/Jeff

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 25, 30, 40#
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.
5 minute EMOM
Hexbar Deadlift x1 rep 225#

B.
Three sets of:
Dumbbell Reverse Lunges x 20 steps
Rest 60 seconds

C.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Kettlebell Swings 53#
5 rounds

Rest 90 seconds, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
5 Cyclone KB Complex 35# KBs (double swing, double clean, double swing, see-saw press, double front squat)
10 Box Jumps
4 rounds

Rest 90 seconds, and then…

E.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push-ups
10 Air Squats
7 rounds

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Seems like a lot. Got everything done in 75 minutes.

Patrick-I like different variations of the thruster. The barbell thruster hurts my shoulders. When I can face my palms together things are much better. I sit the sandbag on top of my fists and rep away. Still very demanding.

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Tim- Looks like you were WORKIN to me!! Good job.
4.09.2018 Monday
WU: Run 400M then
10 PVC Pass thru's
10 PVC OVH Squats
10 Pull-ups
10 air-squats
5 DB Thrusters
20 DU

Every 2 minutes, for 16 minutes (8 sets):
Push/Power Jerk
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 87-89%
*Set 6 – 1 rep @ 90-92%
*Set 7 – 1 rep @ 93-94%
*Set 8 – 1 rep @ 95%
85-125lb

WOD:
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders / 80 SU
20 Alternating Dumbbell Snatches (55/35 lbs)
10 Strict Handstand Push-Ups / DB Press

I wasn't feeling it tonite, Finished 3 rounds, scaled it.

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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

Every minute, on the minute, for 15 minutes:
Minute 1 – Hexbar Deadlift x 1 rep 240#
Minute 2 – Ab Wheel Roll Out x 10 reps
Minute 3 – Strict Pull-Ups x 5 reps w/10#

For time:
Air-Dyne x 1 mile
75 Kettlebell Swings 53#
50 Single DB Thrusters 40#
12:51

Thanks Patrick!

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Fantastic work guys!!

[B]9 April:
WU:[/B]
.5 mi run
1 min on Jacobsladder, 112 flights
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 Chin ups with a 30 second test between sets
10 Burpees (Yay! Burpees)
10 Anti presses on each side

[B]WOD:[/B]
Lynne:
5 Rounds:
Max rep BW bench press [I](Used 45# DBs! My shoulder hurt)[/I]
Max rep pull ups
10/5
10/5
10/5
10/3
6/4

[I]When they posted this, my shoulder started hurting! I could feel my shoulder during the last rounds! :yikes:[/I]

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

[B]10 April:
WU:[/B]
.5 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 Pushups
1,2,3,4,5 Pull ups with a 30 second test between sets
10 Burpees (Yay! Burpees!!)
10 Anti-Presses on each side

[B]WOD:[/B]
50-40-30-20-10 Reps:
14# WB
Row for cal
GHD sit ups

~33:15
[I]Got the WBs done in about 2min (if only I could keep this up for Karen!) Finished the first round in 9:31! Then, my watch shut off during the WBs! :censored: this was tough and I'm gonna feel the GHD sit ups in the next few days![/I]

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

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4.10.2018 Tuesday
WU: Row 400M then
20 lunges
10 PVC passthrus
15 pushups
10 pull-ups
20 situps
15 air squats

On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Cleans
Minute 2 – 2 Hang Squat Cleans
Minute 3 – 1 Squat Clean
Minute 4 – Rest
85-105lb

WOD:
35-25-15
Back Squats 95#)
21-15-9
Pull Ups
For Time:

12:07. 75 Back Squats were tuff, RX was 35-25-15 on the Pull-ups

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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.
Four sets of:
Against a 4 minute running clock, complete:
25 Kettlebell Swings (24 kg)
Run 200 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets
75, 82, 91, 100 double unders
B.
Five sets of:
Hexbar Deadlift x 1 rep 225#
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

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Nice work Tim & Patrick!

[B]10 April:
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 Pushups
1,2,3,4,5 Pullups with a 30 second test between sets
10 Burpees (Yay! Burpees!!)
10 Anti-presses

[B]WOD:[/B]
30-20-10:
35# DB Thrusters
TTB

[I]I tried one thruster and my shoulder hurt BAD!:yikes: I figured discretion was the better part of valor and did a DNF![/I]

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

[B]13 April:
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 Pushups
1,2,3,4,5 Pullups with a 30 second test between sets
10 Anti-presses
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Deadliest 3-3-3-3-3
135#(3)-225#(3)-315#(3)-315#(3)-315#(3)

[I]I was glad I could pull the 315's ![/I]

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

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Bill-Take care of that shoulder!

Yesterday
Bouldered at Rockmill w/Jeff

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 7 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.
Three sets of:
Turkish Get-Ups x 2 reps each arm 44, 53, 62#
Rest 60 seconds
Goblet Squats x 10 reps
Rest 60 seconds
Kettlebell Swings x 20 reps 44, 53, 62#
Rest 60 seconds
Ab Wheel Roll Outs x 15 reps
Rest 60 seconds

B.
5 sets of:
Hexbar Deadlift x 1 rep 225#
30 seconds rest
Strict Ring Muscle Up x 1 reps
30 seconds rest
Flexbar Wrist Extensions x 20 reps
30 seconds rest
Deep Squat Hold x 30 seconds
30 seconds rest

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[QUOTE=Tim Babcock;1271203]Bill-Take care of that shoulder![/QUOTE]
Amen to that!!

10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 Pood LBS
Deadlifts:
5 @ 200#
5 @ 230#
11 @ 260#

1 mi dog walk