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Kicking butt guys!!!

Patrick, Safe travels!

[B]WU:[/B]
500 m row
10 Single leg jumps on each leg
10 Penguin clap jumps
10 Leg swings on each leg in both directions
50+ SUs
DU attempts
10 Air Squats
10 Frog Holds
10 Pushups
10 Alternating leg 20 inch box step ups
10 Pullups
10 20 inch Box jumps
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
10 RFT:
10 135# Back Squats
100 m run
30 seconds rest

15:48

[I]I could feel my hamstrings on this one![/I]

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

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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#
3 rounds

A.
Four sets of:
Romanian Deadlift x 6 reps 145, 155, 165, 175#
Rest 45 seconds
Single-Arm Dumbbell Bench Press x 6 reps 40#
Rest 45 seconds
Double-Unders x 25 reps
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
20 kg Kettlebell Swings x 15 reps
50# Sandbag Thruster x 10 reps
Air-Dyne 0.25 mile
4 rounds + 11 reps

6 Moves to Unlock Tight Hips (T-Nation Youtube Video) WFS

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Nice Work Tim!

[B]WU:[/B]
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50+ SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)

Tried to do last Saturday 's WOD. 20 135# Push Presses then max weighted Pullups. I really felt my shoulder on the PP's, so I bagged the WOD.

[B]Evening:[/B]
1.14 mi dog walk
10 Pullups
10 1.5 Pood KBS
Deficit DLs 5-5-5-5-5
(Used an aerobics step, ~3 to 4 in)
135-155-225-155-155

[I]225# was hard. I'm not used to the deficit DLs.[/I]

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[B]WU:[/B]
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50+ SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
20 min AMRAP:
10 LEG
3 Wall Walks

7 Rounds + 5 Knew to Elbows

[I]The wall walks were the bottleneck on this one. I could definitely feel my shoulder on them. Thankfully there were only three. I wanted to get eight rounds.[/I]

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

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Keep motoring fellas!

Agile 8

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#

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Goblet Squat x 10 reps 53#
Minute 2 – Strict Supinated-Grip Pull-Ups x 6 reps
Minute 3 – Reverse Snow Angels x 10 reps 3# DBs

B.
Five rounds for time of:
Air-Dyne 0.5 mile
15 kettlebell swings 53#
12:11

6 Moves to Unlock Tight Hips (T-Nation Youtube Video) WFS
2 sets of 20 Banded Hip External Rotations

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Great work yourself Tim! Gonna check out the video!

[B]WU:[/B]
800 m run
10 Single leg jumps on each leg
10 Penguin clap jumps
50+ SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
7 min AMRAP:
20 95# Cleans
20 135# Cleans
20 155# Cleans

20 95# Cleans + 10 135#Cleans, 30 reps

[I]I was surprised that I got the first 20 reps in 2:36. I tried keeping it to sunsets of 5s and focus on form. It was a better WOD than I thought it would be.[/I]

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

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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#
3 rounds

A.
One-legged Deadlift x 5 reps 53, 53, 62, 62, 62#
45 seconds rest
Inverted Rows x 8 reps
45 seconds rest
Ring Dips x 5 reps 0. 5, 10, 15, 20#
45 seconds rest

B.
10 min EMOM
Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat

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Tim, Nice work on the single leg DLs and that KB Cyclone!

[B]WU:[/B]
400 m run
10 Single leg jumps on each leg
10 Penguin clap jumps
50+ SUs
DU attempts
10 Leg swings on each leg in both directions
10 Frog Holds
10 Pushups
10 Alternating leg 20 inch step ups
10 Pullups
10 20 inch Box jumps
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5 RFT:
50 SUs
50 ft overhead walking lunges with 35#

5:41

[I]This wasn't too bad, though I could feel my shoulder![/I]

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

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[B]WU:[/B]
500 m row
1 minute on Jacob's ladder, 122 flights
10 Single leg jumps
10 Penguin clap jumps
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
10 Alternating leg 20 in step ups
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Run 5M

41:22

[I]clipped a minute or so off my last attempt! I 'll take it![/I]

[B]Evening:[/B]
~1 mi dog walk

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Thanks Bill! Very respectable 5 mile run. I haven't run 5 miles in many years.

Agile 8

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#

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8 reps 25, 30, 30#
Station 2 – Strict Pull-Ups x 8 reps (rotated grips-neutral, pronated, supinated)
Station 3 – Farmer’s Carry x 100 Meters 2-44# KBs

B.
Three rounds for time of:
50 Double Unders
30 Kettlebell Swings 44#
6:50

1 strict muscle up
20 banded external hip rotations
Forearm stretch
5 rounds