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Good Work Gents!! Keep up the good work.
1.25.2018 Thursday

WU: 3 Rounds
250M Row
10 KB swings @53lb
5 Strict Pull-ups

4 x 4 E2MOM strict press

Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps
@65lb

4 x 4 E2MOM push press

Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps
75-105LB

WOD:
For time:
40/30 Calories of Assault Bike
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach)

11:45 happy to do this one RX :pepper: Jumping 6"+ for each Burpee PU was tuff!! I think I did the first 5 and last 5 the quickest!! Ha Ha!!
One youngster did in 6:42!!

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Patrick, Doing a WOD Rx is SWEET!! Congrats!! :kicking0:

[B]WU:[/B]
1 mi run
50 SUs
10 Single leg jumps on each leg
10 Penguin clap jumps
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
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Back Squat 3-3-3-3-3
45#(3)-135#(3)-185#(3)-205#(3)-225#(3)-275#(3)-315#(3)

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

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1.27.2018 Saturday- Took Friday off
WU: run 800M then group stretching

Worked on Split-Jerk, Did clean & jerks from 75-135lb. Moved to the rack got 145lb, then failed at 150lb 2x :mad:

WOD:
Partner WOD 2 Rounds
50 DU / 100 SU
30 Hang cleans
50 DU/ 100 SU
30 C2B Pull-ups / Strict PU
50 DU / 100 SU
30 Burpee over bar.

We go 11:39

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Yesterday
Bouldered with Jeff at Rock Mill. Fun. 3 new oranges.

Today
Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Three sets of:
Romanian Deadlift w/hexbar x 8 reps 185#
Rest 60 seconds
Single-Leg Hip Bridge x 10 reps each side
Rest 60 seconds
Single-Arm KB Row x 10 reps 53#
Rest 60 seconds

B.
Every 90 seconds, for 15 minutes (10 sets):
12 Russian Kettlebell Swings 53#
12 Push-Ups

C.
Two sets of:
Supine Ring Rows x 10 reps
Rest 60 seconds
Hollow Hold or Rock x 60 seconds (hands under butt)
Rest 60 seconds

Extra Credit
1 strict ring muscle 0, 0, 8, 8 , 10# added
20 Flexbar Wrist Extensions
Couch Stretch
5 rounds

Banded forearm stretch to finish up.

Nice day here in Ohio. I plan to take a walk this afternoon.:run:

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Tim, Sounds like fun!

1 mi dogwalk

4 mi dogwalk (Tim, you were right about the Ohio weather!)
10 Burpees (Yay! Burpees!!)
10 Pull ups
10 KBS, 1.5 Pood
Shoulder Press:
5 @ 95#
5 @ 110#
7 @ 120#
5x10 @ 70#

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Great day here in the Sierra Foothills too!! Sunny and about 63-64 degress F.
1.28.2018 Sunday- Spent the day doing PaintBall games all day we did like 11 games, I was tired at end of the day!!

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Good work guys!! Awsome!

And happy new year to everyone.
Been over a month since my last post, site was down sometime, but seems active now. Great.
I had as much as four goals for last year - at least 150workouts, DB power snatch 40kg (88lbs) C2row half of a marathon under 1h40min and also C2row my "hop scotch" rowing program (200m easy,100m sprint, 400m easy, 100m sprint etc up to 1000m and back to 200m with 100m sprints in between) under 25min...
158 workouts, 2reps with that Db power snatch, "hop scotch" rowing under 25min, but did not better the half marathon...
This year same, at least 150workouts, do that half marathon rowing under 1h40min and keep the strength-level up..

Lately workouts:
wed 17 jan:
Some different Kb exercises for warmup
DB hammer curl 12kg -10,10,10reps

Death by pullup + situp
1pullup -> 10situps -2min rest (i did allways 10situps after the pullup)
Death by 9th round

fri 19 jan:
Bike 10min
Curls and Kb swings for WU

DB power clean:
10/15kg, 10/20kg 5/25kg
Then wod i named 'RONJA' after one of my daughters :)
DB power clean - C2row from 10-1 and 100m-1000m
10/30kg Db's (66lbs) - 100m C2row
9/30kg - 200m
8/30kg - 300m
7/30kg - 400m
6/30kg - 500m
5/30kg - 600m
4/30kg - 700m
3/30kg - 800m
2/30kg - 900m
1/30kg - 1000m
43:12min

Sun 21 jan:
Lying one arm french press KB
8kg Kb: 10,12,14,16,18,20reps
Hanging from bar, arching back moving front to hanging leg raise position = 1rep
5,5,5,5,6reps
Kb one arm french press:
16kg: 5,5,5,5,5reps

Mon 22 jan
Swimming some 500m

Tue 23 jan:
SkiErg 5min - 960m
C2row 5min - 1174m
Pushing sledge ca 40m (ca 130feet)
20kg on sledge, 60kg,100kg,120kg, 40kg
Barb row (stop at floor)
5/60kg
100kg 4,4,4,5reps
Low incline Db bench press
10/20kg 10/30kg
40kg (88lbs) 5,5,4reps
Db alt upright row
6/25kg db's 4/35kg 4/35kg
Some rope pushdowns

Fri 26 jan:
Bike 5min
SkiErg 5min - 1053m
C2row 1hour - 13520m

Sun 28 jan:
Bike 5min
C2row 5min- 1091m
SkiErg 5min - 966m

Rear kick machine, pullover and press, pulldown as a ciriut few rounds as warmup
Romanian deadlift 5/60kg 5/60kg
5/100kg -> C2row 500m 2:04min

My WOD 'ELLEN' as i named this after one of my three daughters
Romanian Deadlift 1,5x bodyweight 5reps -> C2row 500m
4rounds i had 3min rest between sets
I did 5 reps with 142,5kg (ca314lbs) on each 4 set
and rowed 500m: 1:56min, 2:04min, 1:59min, 2:03min
Dips
Starting from 2reps 30 sec rest adding 2 reps each time:
2,4,6,8,3 reps

Mon 29 jan:
Swimming 500m and relaxing at theraphy pool with kids.

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Patrick, Sounds like you had a blast!!

Jan, Welcome back! Wow! What goals for this year! It looks like you are hitting the ground running! Your daughters WODs look amazing! I going to have to try them!

[B]WU:[/B]
800 m run
50 SUs
10 Single leg jumps on each leg
10 Penguin clap jumps
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!!)
Burgher warmup

[B]WOD:[/B]
21-15-9
95# Power Snatch
24" Box Step ups

17:53

[I]This was tough. I could only do at most 1 or 2 reps in a row.[/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 KBS, 1.5 Pood
10 Goblet Squats, 1.5 Pood
Back Squat:
3 @ 240#
3 @ 275#
17 @ 300# [I]Not my best form![/I]
5x10 @ 170#

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Good work Gents!!

1.29.2018 Monday
WU: 2Rounds
run 1 lap
10 PVC Pass-thrus
10 PVC OVH Squats
10 air-squats

1 x 1 Overhead Squat 1 Rep Max
Work up to a Heavy Single
75 -130lb. Happy to say hit new OVH Sq. 130lb

WOD:
"Over and Over"
9-15-21
C2B Pull Ups / strick PU for me.....
Bar Facing Burpees
Overhead Squats 95/65 65lb for me

14:26 Good work-out

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Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict neutral grip pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3
Hexbar Deadlift 185#
Floor Press 53-2-3-5, 62-2-3-5, 70#-2-3
Ab Wheel
TGU 1 rep each arm 35, 44, 53, 62, 70, 62, 53, 44#

Kettlebell Cyclone 44# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM
Felt heavy.

1 strict ring muscle up
20 Flexbar wrist extensions
banded forearm stretch
reclining hero pose
5 rounds

Good to see you posting again Jan!