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1.02 mi run
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 high tap jumps
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
13 Pull Ups
7 Chin ups
30 Dead Bugs
50 Burpees (Yay! Burpees!!)

Isabel:
30 Snatches, 95 lbs
7 min 23 sec

58 sec slower than my last attempt in Feb 2020... :(

EVENING:
1.52 mi Dog Walk
10 Scap Pulls
13 Pull Ups
7 Chin ups
10 1.5 Pood KBS
5 Deadlifts @ 235 lbs
5 Deadlifts @ 270 lbs
5 Deadlifts @ 302.5 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs

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.55 mi Dog Walk
10 Scap Pulls
13 Pull Ups
7 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
3 Back Squats @ 215 lbs
3 Back Squats @ 245 lbs
15 Back Squats @ 275 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs

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Yesterday
Bouldered at Rock Mill with Kent. I sent the white I have been working on.

Today (8/18/21)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
3, 3, 2, 2, 2 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 7 kettlebell Swings 0-1 88#
1-2 7 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up
1 ring muscle up
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
5 ring muscle ups
3 sets of 15 Reverse Hypers 120#

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At Base Globo:

.2222222 mi walk
.5555555 mi run
.2222222 mi walk
1 min on Jacobs Ladder, 112 feet
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 high tap jumps
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
14 Pull Ups
7 Chin ups
30 Dead Bugs
50 Burpees (Yay! Burpees!!)

Split Jerk : 5-5-3-3-3-1-1-1-1 :
5 Split Jerks @ 45 lbs
5 Split Jerks @ 65 lbs
3 Split Jerks @ 75 lbs
3 Split Jerks @ 85 lbs
3 Split Jerks @ 95 lbs
1 Split Jerk @ 105 lbs
1 Split Jerk @ 115 lbs
1 Split Jerk @ 125 lbs
1 Split Jerk @ 135 lbs

EVENING:
1.49 mi dog walk
11 Pull Ups
7 Chin ups
10 1.5 Pood KBS
3 Bench Press @ 150 lbs
3 Bench Press @ 170 lbs
11 Bench Press @ 190 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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That's a busy day yesterday Bill!

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Goblet Squat x 8 reps 60# DB
60 seconds
Half Kneeling KB Press x 8 reps each arm 35#
60 seconds
TRX Inverted Row x 8 reps
60 seconds

Rogue Echo Bike
10 sets of 10 calories with 1 minute rest between
30, 31, 32, 31, 31, 31, 33, 31, 32, 32 seconds
Total time including rests 14:28
Felt tough.

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

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Tim, It was!! ;)

1.03 mi run
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 high tap jumps
Du Practice
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
12 Pull Ups
7 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
20:00 AMRAP:
2 Rope Climbs, 12 ft
20 Pistols (scaled)
10 Double Unders
30 Single Unders

4 rounds + 2 Rope Climbs + 11 Pistols = 261 reps

It felt good to do rope climbs, but they were tough!! I used the Spanish Wrap.

Evening:
1.15 mi Dog Walk
12 Pull Ups
7 Chin ups
10 1.5 Pood KBS
3 Deadlifts @ 250 lbs
3 Deadlifts @ 285 lbs
1 Deadlift @ 325 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs

I was glad I was able to pull 325#. Unfortunately, I wasn't able to do another...

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WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6 ea
Toe Touch Squat to Stand: 8

30 Minuite EMOM
Kettlebell Swings x 10 reps 62#
2 15’ Rope Ascents
15 Push Ups
5 Goblet Squats 60# DB
25 double unders
6 Ab Wheel Roll Outs
5 rounds

A few Hip Stretches
A few Candlesticks

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1.05 mi run
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 high tap jumps
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
12 Pull Ups
6 Chin ups
40 Dead Bugs
10 Burpees (Yay! Burpees!!)

AMReps in 10 mins:
3 Burpee Box Jump Overs, 24 in (Yay! Burpees!!)
3 Deadlifts, 225 lbs
6 Burpee Box Jump Overs, 24 in (Yay! Burpees!!)
6 Deadlifts, 225 lbs
9 Burpee Box Jump Overs, 24 in (Yay! Burpees!!)
7 Deadlifts, 225 lbs

3 rounds & 16 reps, 34 Reps

I thought I could do more. (I knew today was going to be DLs!)

Cashout:
22 Burpees (Yay! Burpees!!)

EVENING:
1.49 mi Dog Walk
12 Pull Ups
5 Chin ups
10 1.5 Pood KBS
3 Shoulder Press @ 90 lbs
3 Shoulder Press @ 105 lbs
5 Shoulder Press @ 115 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

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Bill, that AMRAP sounds brutal! Full day.

Yesterday
Climbed at Rock Mill. No new problems. Repeated several blue and orange.

Today (8/22/21)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

2-3-5-2-3-5-2-3
Trap Bar Deadlift 185, 205, 225#
One Arm Floor Press 53, 62, 70#
Neutral Grip Pull Up 10, 20, 30#

Rogue Echo Bike x 10 calories
Sandbag Carry 50# (around house, through garage, around shed, in shed)
Pull Up Bar Pull Over x 1 rep
5 rounds
11:59

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

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Tim, It most definitely was! Great job on that Echo Bike, Sang bag carry, Pull over!! :O

10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 high tap jumps
40 Pushups
27 Squat workout
10 Scap Pulls
12 Pull Ups
3 Chin ups (:O )
40 Dead Bugs
50 Burpees (Yay! Burpees!!)
10 Pike push ups

2 rounds of:
Row, 500 m
Run, 400 m
30 GHD Sit-ups

18 mins 8 secs

Evening:
1.51 mi dog walk