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Tim, Doing what I can to stay strong!

[B]WU:[/B]
.53 mi run
10 Single leg jumps on each leg
10 Penguin Clap Jumps
50 SUs
DU Attempts (Got 10)

[B]WOD:[/B]
3 rounds of:
Walking Lunge, 50 m
AFSAP
1 Burpee (Yay! Burpees!!) for each step

28 mins 17 secs With 132 Burpees (Yay! Burpees!!) (45-44-43)

[B]Evening:[/B]
1.14 mi walk
.65 mi dogwalk
1.35 mi walk

10 Scap Pulls
5,1,1,1,1,1 Pull Ups
10 1.5 Pood KBS
3 Deadlifts @ 225 lbs
3 Deadlifts @ 255 lbs
10 Deadlifts @ 290 lbs
10 Deadlifts @ 160 lbs
10 Deadlifts @ 160 lbs
10 Deadlifts @ 160 lbs
10 Deadlifts @ 160 lbs
10 Deadlifts @ 160 lbs

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WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 20, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Single-leg Deadlift x 5 reps each leg 35# KB
30-60 seconds rest
Half Kneeling One-Arm Kettlebell Press x 5 reps each arm 35#
30-60 seconds rest
Strict Pull Ups x 5 reps
30-60 seconds rest
5 rounds

Rogue Echo Bike
Reverse Tabata Protocol
10/20 seconds x 8
34 calories
Not as bad as normal Tabata but almost. You can crank up the intensity.

Movement Circuit
1. L/R Shoulder Forward Roll
2. inverted foot/hand crawl up and back
3. Leg Swing Jump L/R leg
4. Pull up Bar Pull Over
5. Balance Walk on Parallettes
3 rounds

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Great work Tim!!

[B]28 Mar:[/B]
.86 mi dog walk
33 Burpees (Yay! Burpees!!)
3 Shoulder Press @ 90 lbs
3 Shoulder Press @ 105 lbs
6 Shoulder Press @ 115 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

[I]I felt pretty good about the lift. They were MUCH better than last week![/I]

[B]29 Mar:[/B]
1.46 mi dog walk
33 Burpees (Yay! Burpees!!)

3 rounds of:
20 Sumo Deadlift High-pulls, 45 lbs
21 Dumbbell Thrusters, 25 lbs
12 Jumping Chest-to-bar Pull-ups

8:23

[I]This was tough! I need to get a rower! :rofl:[/I]

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just popping in to say Hi and hope everyone is staying well in this trying time.
my box is posting daily WODs one suitable for at home the other for those who have all the right gear :) also a WOD x 3 daily via Zoom which includes a 15 min chat time for all participants...

so I am chuffing along the aim is to do a full Murph before I die and we have a little program starting
will let you know the results.

In the meantime stay healthy and active and remember 6ft apart and wash you hands with soap and water for 20s as if you have OCD

cheers
Helen

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Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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

5 sets of:
Goblet Squat x 5 reps 60#
60 seconds rest
Dips x 5 reps
60 seconds rest
KB Bent Over Row x 5 reps 53#
60 seconds rest

20 Banded Russian Kettlebell Swings 44# w/purple band
15 push ups
2 15’ Rope Ascents
5 rounds
17:36

5 minute cool down:
1. Deep Squat Hold
2. Couch Stretch
3. Deep Squat Hold
4. Couch Stretch
5. Deep Squat Hold

Hi Helen! The full Murph is an awesome goal.

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Hi Helen!! I'm trying to follow main site and doing the Wendler 5-3-1 and the 1000 Push up challenge. I got to keep up with Tim! Best of luck with the Murph training. I've done 4 Murphs and 2 1/2Murphs. Good times! Don't forget to keep 1.5 m apart as well! :D

1.14 mi walk
33 Burpees (Yay! Burpees!!)
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 225 lbs
12 Back Squats @ 255 lbs
12 Back Squats @ 285 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs

22 Push Ups

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3.30.2020 Monday
WU:
3 Rounds:
10 Jumping Jacks
15 Scapular Push-ups

WOD:
"Cookie Monster"
AMRAP 15:
20 Single Arm Dumbbell Snatches
40 Double-Unders
20 Burpees
40 Double-Unders

Got 3 rounds in the garage....

Pausing Back Squats:
OTM for 10 sets
Pause 2 sec at bottem

In the Garage with 75lb

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Great job Patrick!!

1.14 mi dog walk
33 Burpees (Yay! Burpees!!)
6, 3, 2 Pull Ups
10 1.5 Pood KBS

Clean & Jerk : 3-3-3-3-3:
3 Clean & Jerks @ 45 lbs
3 Clean & Jerks @ 65 lbs
3 Clean & Jerks @ 95 lbs
3 Clean & Jerks @ 115 lbs
3 Clean & Jerks @ 135 lbs
2 Clean & Jerks @ 145 lbs

Then

5 Bench Press @ 160 lbs
3 Bench Press @ 180 lbs
10 Bench Press @ 200 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

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Good work Gentlemen!

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 20, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Quick and the Dead
10 banded kettlebell Swings 0-1 53# w/purple band
10 banded kettlebell Swings 1-2
Rest 2-3
1 strict ring muscle up 3-4
1 strict ring muscle up 4-5
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar wrist extensions

Rogue Echo Bike
2 miles for time
4:58
72 calories

Couch Stretch

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Nice job with those KBS & MUs Tim!!

1.14 mi dog walk (With a new dog!! :yikes:)

1.3 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
7, 3 Pull Ups
10 1.5 Pood KBS
5 Deadlifts @ 235 lbs
5 Deadlifts @ 240 lbs
3 Deadlifts @ 275 lbs
10 Deadlifts @ 305 lbs
8 Deadlifts @ 160 lbs
8 Deadlifts @ 160 lbs
8 Deadlifts @ 160 lbs
8 Deadlifts @ 160 lbs
8 Deadlifts @ 160 lbs

22 Push Ups