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Nice work guys!

The crossoversymmetry system looks interesting, Patrick. Let us know how it goes for you!


[B]At Base Globo:
WU:[/B]
.5555555 mi run
10 Single Leg jumps on each leg
10 Penguin Jumps
50+ SUs
DU Attempts (Got 6!!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
6 Pull Ups
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
Dumbbell Shoulder Press : 5-3-3-1-1-1 :
5 lbs (5), 10 lbs (5), 20 lbs (5), 40 lbs (3), 45 lbs (3), 50 lbs (1), 50 lbs (1), and 50 lbs (1)

[I]I wasn't sure how much I could lift on this movement. Things went well until I hit 50#. I could not lift 55# with my right hand, so I finished off the 55#.[/I]

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

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crossoversymmetry has been Awesome for me.

4.01.2019
WU: Bile 10 Cal
100 SU.
10 Wall Balls
20 sit-ups
10 press w/bar

Back Squat
6 Reps @ 65%
3 Reps @ 70%
6 Reps @ 65%
3 Reps @ 75%
6 Reps @ 65%
3 Reps @ 80%
Rest 2:00 between sets.
Went lite, my left hip is really bothering me......

Power Snatch
On the 1:30 x 4 Sets:
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
... Directly into:
On the 1:00 x 6 Sets:
1 Power Snatch
65-100lb

WOD:
3 Giant Sets, resting 1:00-2:00 between:
16 KB Front Rack Reverse Lunges
100m Farmers Carry
32 AbMat Sit-Ups
Lunges w/44lb KB, Farmer carry, 44lb, 53lb, 70lb KB.
Nice Monday work-out

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Nice WOD, Patrick! Glad to hear crossoversymmetry is working.

[B]WU:[/B]
800 m run
10 Single Leg jumps on each leg
10 Penguin Jumps
50+ SUs
DU Attempts (Got 6!!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Scap Pulls
10 20" Alternating leg step ups
34 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
CrossFit Games Open 19.5 - Scaled Masters 55+ :
33 Thrusters, 45 lbs
33 Jumping Pull-ups
27 Thrusters, 45 lbs
27 Jumping Pull-ups
21 Thrusters, 45 lbs
21 Jumping Pull-ups
15 Thrusters, 45 lbs
15 Jumping Pull-ups
9 Thrusters, 45 lbs
9 Jumping Pull-ups

210 reps | 8 mins 56 secs

[I]Scaled this like a boss! I tried to break these up like I would during Fran. I think I should've tried RX. Maybe next time.[/I]

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

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Patrick-I think I may asked you about that before. I've heard good things about the crossoversymmetry system. Thanks for the input.

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 5 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

2-3-5-2-3-5-2-3
Double KB Front Squat 35, 44, 53#
Ring Dips 0, 10, 20#
Supinated Grip Pull Up 0, 10, 20#

Rogue Echo Bike
2 miles for time
5:03
71 calories

A few cartwheels in the yard.

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[QUOTE]A few cartwheels in the yard.[/QUOTE] Awesome goodness Tim!!


[B]At base Globo
WU:[/B]
.111111 mi walk
1 mi run
.111111 mi walk
1 min on JacobsLadder, 112 flights
10 Single Leg jumps on each leg
10 Penguin Jumps
50+ SUs
DU Attempts (Got 6!!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Scap Pulls
10 20" Alternating leg step ups
34 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
3 rounds of:
5 Strict L Pull-ups
15 Strict Push-ups
5 Strict L Pull-ups
15 Strict Push-ups
Row, 750 m

19:05

[I]The Pullups and Push ups went quick. But the rowing was the bottleneck. I tried to do subsets of decreasing hard strokes with three easy ones, which seemed to help. good WOD.[/I]

[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

2-3-5-2-3-5-2-3
Sumo Deadlift x 205#
Kettlebell Floor Press 53, 62, 70#
1 Campus Board Lap (8 laps altogether)

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

6 cartwheels in the yard.

Thanks Bill. I like to impress my fourth graders in the spring. They're easily impressed.:)

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Good work guys!! Bill nice job on 19.5!!
4.03.2019 Wednesday

Jerk Drive
5 Sets of 3 Reps
115-155lb

Push Press
4 Sets of 6 Repetitions
75-95lb

WOD:
"Rear End"
AMRAP 18:
60 Double-Unders
45 Air Squats
21/15 Calorie Assault Bike
10 Push Jerks (165/120)
2 +105 . 120SU.

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Tim, I'm easily impressed as well!! :rofl: Nice WOD!

Patrick, nice "rear end"!! Great job on the Jerks!!

[B]At Base Globo:
WU:[/B]
.111111 mi walk
1 mi run
.111111 mi walk
1 min on JacobsLadder, 103 flights
10 Single Leg jumps on each leg
10 Penguin Jumps
50+ SUs
DU Attempts (Got 6!!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Scap Pulls
5 Pull ups
10 20" Alternating leg step ups
34 Burpees (Yay! Burpees!!)
10 12# Face pulls

[B]WOD:[/B]
Alternating Arm Dumbbell Row : 1-1-1-1-1-1-1-1 :
55 lbs, 65 lbs, 75 lbs, 85 lbs, 95 lbs, 105 lbs, 115 lbs, and 125 lbs

[I]Hadn't done these in years. The last 2 sets were tough![/I]

[B]Evening:[/B]
1.18 dogwalk

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4/06/2019 Saturday
WU:
Ran 1Mi.
Ran 1 Lap then group warm-up

7 sets
1 Hang Sq. Clean
1 High Hang Sq. Clean
1 Front Sq

75-115lb

WOD: 3Man 25Min. cap
100 Pull-ups
100 OVH Squats.
80 Box Jumps
80 Thrusters
60 Toes to Bar
60 Front Sq
40 Burpee box jump overs
40 Clusters

We were 13 Clusters short of finishing in 25Min Cap.

And ahhhhh I'm impressed with CART-WHEELS too!!! Kids must LOVE that stuff!!

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4/6/19
Bouldered at Transcend Bouldering Lounge in Youngstown with Jeff and Beth. A long drive but a cool place and lots of good problems. Two mile walk when I got home.

4/7/19
Agile 8

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
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

2 TGU each arm with 35, 44, 53, 62, and 70#

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

More cartwheels in the yard to finish up.:)