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[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Penguin Jumps
50+ SUs
DU Attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Push ups
10 Pull Ups
36 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Open 19.1 [I]Scaled[/I]
15:00 AMRAP:
19 Wall Balls, 14 lbs, 9 ft
19 Row Calories

5 rounds + 19 Wall Balls + 3 Row Calories = 212 reps

[I]I wasted more time in the latter rounds than I should have. The 1st round took me ~2min 22 sec. I couldn't keep up that pace.[/I]

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Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

25 Kettlebell Swings 53, 60, 60#
In 2 minutes-8 Double Kettlebell Presses 35#
At 4 minutes-3 Double Kettlebell Presses 44#
At 7 minutes-6 Double Kettlebell Presses 35#
At 10 minutes begin sequence again
3 rounds
Ends of being 75 kettlebell swings and 51 presses.
Mobility work during rests.

Rogue Echo Bike
2 miles for time
5:13
65 calories

Bill-Great job on 19.1. Sounds painful!

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2.22.2019 Friday
WOD:
Open 19.1 RX . Masters 55+
15:00 AMRAP:
19 Wall Balls, 20 lbs, 9 ft
19 Row Calories

167- 4 rds + 15. Its been like 9Mo. since I touched a 20lb WB, but "hey" 9ft made it better!!

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Thanks Tim! It wasn't too bad, except for the last few rounds!!

Nice Job on 19.1 Tim! My gym got rid of the 20# WBs. Too heavy for the AF I guess.

[B]WU:[/B]
800 m run
10 Single Leg jumps on each leg
10 Penguin Jumps
50+ SUs
DU Attempts
10 Leg swings on each leg in both directions
10 TRX Face Pulls
10 Air squats
10 Push ups
10 Scap Pulls
10 Chin Ups
36 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Strict Fran:
21-15-9 reps
95# Thrusters
Strict Pull Ups

8:36

[I]Not my fastest Fran, but decent considering I was doing strict Pull Ups. I tried doing the Thrusters in subsets of 8, 7, 6 then 6, 5, 4 and finally 5, 4. The Pull ups were more of singles with a few doubles.[/I]

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

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[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Penguin Jumps
50+ SUs
DU Attempts
10 Leg swings on each leg in both directions
10 Air squats
10 18" Alternating leg step ups
10 Push ups
10 Scap Pulls
10 Pull Ups
36 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Overhead Squat : 5-5-3-3-3-1-1-1-1 :
45 lbs (5), 65 lbs (5), 75 lbs (3), 95 lbs (3), 115 lbs (3), 135 lbs (1), 135 lbs (1), and 155 lbs (1)

[I]This went better than I thought it would. I felt my shoulder on the first set, but I felt better as I went on. I hadn't done 155# OHS in a long time and it felt good![/I]

[B]Evening:[/B]
1.14 mi Dog Walk

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Sunday 2/24/19
Bouldered at Rock Mill with Jeff and Beth. Fun as always.

Monday 2/25/19
Recovery Day!
Agile 8

10 pronators each arm
20 Flexbar Wrist Extensions
20 lateral band walks
1 minute deep squat hold
5 rounds
hip stretches
Rice Bucket Routine

Today 2/26/19
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

E2MOM for 20 Minutes
15 kettlebell swings 53#
5 goblet squats 53#
1 ring muscle up
10 rounds

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

20 Flexbar Wrist Extensions
Banded Forearm Stretch
3 rounds

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Nice job on the EMOM and Tabata, Tim!

[B]Done At Base Globo:
WU:[/B]
.11111111 mi walk
.55555555 mi run
10 Single Leg jumps on each leg
10 Penguin Jumps
50+ SUs
DU Attempts
10 Leg swings on each leg in both directions
10 Air squats
10 20" Alternating leg step ups
10 Push ups
10 Scap Pulls
10 Pull Ups
36 Burpees (Yay! Burpees!!)
5 20" Box Jumps

[B]WOD:[/B]

5000 m row

24:13

[I]This was a slog! I haven't done this in about 5 years! It took me 1 min and 7 sec longer than my last attempt.[/I]

[B]Cashout:[/B]
10 TRX Face pulls

[B]Evening:[/B]
1.14 mi Dog Walk

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Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators


5 sets of:
Hexbar Deadlift x 3 reps 205#
45 seconds rest
2 TGUs (one each arm) 35, 44, 53, 62, 70#
45 seconds rest
Ring Dips 2, 4, 6, 8, 10
45 seconds rest

Echo Bike
For Time:
10 calories 0:36
20 calories 3:02
30 calories 6:07
20 calories 8:32
10 calories 10:08
Rest 1 minute between efforts.

10 Hanging Hip Touches, Alternating Arms
20 Flexbar Wrist Extensions
Banded Forearm Stretch
2 rounds

I no longer participate in the Open but I'm still a fan. Good luck guys! Get after it!

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Nice Job Tim!

[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Penguin Jumps
50+ SUs
DU Attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Pull Ups
10 TRX Face Pulls
36 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Push Jerk : 5-5-3-3-3-1-1-1-1 :
45 lbs (5), 65 lbs (5), 75 lbs (3), 95 lbs (3), 115 lbs (3), 135 lbs (1), 155 lbs (0), 140 lbs (1), 145 lbs (1), and 150 lbs (1)

[I]I was kind of disappointed that I couldn't do 155#. But I wasn't hurting on the lifts. I need to do more on the jerk on heavier weights.[/I]

[B]Evening:[/B]
1.14 mi Dogwalk

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[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Penguin Jumps
10+ SUs
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Pull Ups
10 TRX Face Pulls
33 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Open 19.2 (Scaled Masters):
In 16 Min:
25 Sit-ups
50 Single Unders
15 Squat Cleans, 65 lbs
25 Sit-ups
50 Single Unders
13 Squat Cleans, 85 lbs
25 Sit-ups
50 Single Unders | 50 reps
11 Squat Cleans, 105 lbs
25 Sit-ups
50 Single Unders
9 Squat Cleans, 125 lbs

348 reps

[I]Got the first round done in around 2.5 min. The second took a little over 7. The third got done in just under 12 and the fourth, I finished in 16 min. 89 Reps MORE than 3 years ago! I was SO tired three years ago. This wasn't as bad!:highfive: :pepper::kicking0:[/I]

[B]Evening:[/B]
1.14 mi Dogwalk