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Yesterday 12/30/18
Bouldered at Rock Mill with Jeff.

Today 12/31/18
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps
Kettlebell Arm Bars x 3 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

TGUs
2 w/35#
2 w/44#
2 w/53#
2 w/62#
2 w/70#
2 w/88#

Strict Ring Muscle ups
0, 0, 0, 8#, 20#

Strict Bar Muscle Up

3 sets of 5 Kettlebell Front Squats
35s, 44, 53s

Rogue Echo Bike -average RPM 65
20 X (30s work + 30s rest)

I met all my birthday goals.

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Happy B-Day Tim!!

12.31.2018 Monday
WU: Run 400M
Hi-Knees
Butt Kickers
solider march

WOD:
New Years Eve

31 Push Press (75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bar
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees
Run 1 Lap after Each Movement :)
Then, 365 meter Row

There was a 40Min Cap.... I had to finish this thing!!! 45:59

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Great end of the year guys!! Belated Merry Christmas and Happy New Year! :pepper: Belated Happy Birthday Patrick! Hope you got your Birthday Burpees in! (Yay! Burpees!! :D)

Completed 1,000 Burpees this past month! Yay! Burpees!!

1.14 mi dog walk
33 Burpees (Yay! Burpees!!)
10 1.5 Pood KBS

[B]WOD:[/B]
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

Started @ 1 Strict pull-up. Got 195 reps, 5 push ups into the 7th round.

[I]Pull ups weren't as strict as the rounds went on. But I wanted to get the first WOD of 2019 in.[/I]

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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

5 sets of:
Hexbar Deadlift x 5 reps 205#
30 seconds rest
DB Bench Press x 10 reps 40#
30 seconds rest
Ab Wheel Roll Outs x 8 reps
30 seconds rest
Cuban Rotations x 8 reps 16#
30 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
Tried to keep the RPMs at 70
46 calories

1 strict ring muscle
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

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Nice job Tim!!

1.85 mi dog walk
1.14 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Pull Ups
10 1.5 Pood KBS

Deadlift : 5-3-3-1-1-1 :
135 lbs (10), 155 lbs (5), 185 lbs (5), 225 lbs (5), 245 lbs (3), 275 lbs (2), 295 lbs (1), 315 lbs (1), 325 lbs (f), 325 lbs (f), and 295 lbs (1)

[I]I love doing DLs. But I may have started too light. by the time I got to the 325#, I was feeling it in my back.[/I]

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Thanks Bill. You too!

Yesterday
Climbed on a rope with Kent, Matt, and Connie at Vertical Adventures. Fun.

Today
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 each arm
3 rounds

2-3-5-2-3-5-2-3 (25 total)
Double Kettlebell Front Squat 35s, 44s, 53s
Strict Supinated Pull-up w/10#
One Arm Floor Press 53, 62, 70#
Ab Wheel Roll Outs

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
Tried to keep the RPMs at 70
46 calories

2 strict ring muscle ups
20 Flexbar Wrist Extensions
Deep Squat Hold
3 rounds

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01/04/2019 Friday
WU:AssultBike 3Min
10 Pull-ups
10 push-ups
15 Supermans
10 Pull-ups
10 push-ups
10 PVC pass-thrus

Four sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed
These were tuffer then I thought......

WOD:
1000 Meter Row
30 Power Cleans (135/95 lbs)
15 Bar Muscle-Ups
13:30 Did 95lb on the Power cleans, they felt good and I was working. Did 15 bar progression MU

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Great work Guys!!

[B]WU:[/B]
1 mi run
10 Single Leg Jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (got 6)
10 Chin Ups
33 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
21-15-9 reps of:
Dumbbell Clean & Jerk, 35 lbs
Strict Pull-up
GHD Sit-up

15:14

[I]I felt this one! At the end, I felt I was going to puke![/I]

Cashout: Headstand (took me two tries!)

[B]Evening:[/B]
.85 mi Dog Walk

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Hang In the Bill!!! You Got THIS!!
01.07.2019 . Today is my oldest Son Andrew's B-Day
WU: AssaultBike 4Min
2 Rounds
10 Pull-ups
10 PVC Pass-thurs
20 Sit-ups

10 min to work up to a heavyish OHS
75-125lb 115lb was trouble, but 125lb went up pretty good. Ran out of time to try 135lb.

WOD:
Every 5 minutes, for 5 Rounds
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)

Post Each Interval Time:
3:40, 4:00. 4:10, 4:10. 4:47
round 1 & 5 completed everything, 2-4 I didnt make it. This workout was MUCH tuffer then anticipated... that's X-FIT for ya!!! I did Sit-ups instead of WB, Push-ups in last round were tuff.....

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Yesterday 1/7/19
Recovery Day!
Agile 8
Rice Bucket Routine
VooDoo Flossing on elbows and arms
Hip stretches
Foam rolling

Today 1/8/19
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
Hexbar Deadlift
Ring Dips 0, 10, 20#
Pronated Grip Pull-ups 10, 10, 20#

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
Tried to keep the RPMs at 72
50 calories

Deep Squat Hold
90/90 Hip Stretch
Banded Hip Walk
20 Flexbar Wrist Extensions