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1.14 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 1.5 Pood KBS
3 Bench Press @ 145 lbs
3 Bench Press @ 165 lbs
11 Bench Press @ 185 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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[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Did 10)
10 Leg Swings on each Leg in Both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap holds
10 Pull Ups
10 20" Alternating leg step ups
35 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
Elizabeth:
21-15-9 reps of:
Clean, 135 lbs
Ring Dip

15 mins 44 secs

[I]3 mins 51 secs slower than my last attempt on 12 December 2016! The bar felt heavy and I could feel my shoulder.[/I]

[B]Evening:[/B]
1.14 mi Dog walk
10 scap pulls
4 Pull Ups
10 1.5 Pood KBS
3 Deadlifts @ 220 lbs
3 Deadlifts @ 250 lbs
8 Deadlifts @ 280 lbs
8 Deadlifts @ 155 lbs
8 Deadlifts @ 155 lbs
8 Deadlifts @ 155 lbs
8 Deadlifts @ 155 lbs
8 Deadlifts @ 155 lbs

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1.3 mi Dog Walk
35 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull ups
10 1.5 Pood KBS
3 Shoulder Press @ 80 lbs
3 Shoulder Press @ 100 lbs
6 Shoulder Press @ 110 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

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Yesterday
Bouldered with Jeff and Beth. Sent a couple of easier blues. Felt a little heavy.

Today
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#
Thoracic Bridges x 10
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Front Squat x 5 reps 65#
60 seconds rest
Dumbbell Press x 5 reps 25, 30, 40, 40, 40#
60 seconds rest
Strict Pull Ups x 3 reps 20# added
60 seconds

Rogue Echo Bike
10 calories :39
20 calories 2:52
30 calories 5:56
20 calories 8:19
10 calories 9:55
1 minute rest between efforts

5 ring muscle ups
3 x 20 Flexbar Wrist Extensions
A little bit of rice bucket

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Nice work Tim!

[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Double Tap Jumps
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Did 10)
10 Leg Swings on each Leg in Both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap holds
10 Pull Ups
10 20" Alternating leg step ups
35 Burpees (Yay! Burpees!!)
10 TRX Face Pulls
10 20" Box Jumps

[B]WOD:[/B]
8 rounds of:
max rep Deadlifts, 225 lbs, 20 secs | 4, 2, 2, 3, 0, 2, 2, and 0
Rest 10 secs
max rep Handstand Push-ups (Belly against wall), 20 secs | 15, 10, 10, 6, 6, 6, 6, and
Rest 10 secs

74 reps

[I]This got tough. I spent the rests trying get set up for the next round. I miscounted and missed the last round!
[/I]

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Thanks Bill! Not too shabby yourself. :)

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

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:
Trapbar Deadlift x 5 reps 145, 155, 165, 175, 185#
60 seconds rest
Hips Elevated Chest Press x 8 reps 44# KBs
60 seconds rest
Straight Arm Lat Pull x 8 reps 62#
60 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
49 calories

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Trying to keep up with you, Tim! ;)

[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Double Tap Jumps
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Did 10)
10 Leg Swings on each Leg in Both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap holds
10 Pull Ups
10 20" Alternating leg step ups
35 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
Push Jerk : 5-5-3-3-3-1-1-1-1
5 Push Jerks @ 45 lbs
5 Push Jerks @ 65 lbs
5 Push Jerks @ 75 lbs
3 Push Jerks @ 95 lbs
3 Push Jerks @ 115 lbs
3 Push Jerks @ 125 lbs
1 Push Jerk @ 135 lbs
1 Push Jerk @ 145 lbs
1 Push Jerk @ 150 lbs
1 Push Jerk @ 155 lbs
1 Push Jerk @ 160 lbs

[I]I felt good about these lifts! Haven't hit these in a while![/I]

[B]Evening:[/B]
1.14 mi Dog walk
10 Scap Pulls
5 Pull Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 220 lbs
3 Back Squats @ 250 lbs
13 Back Squats @ 275 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs

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[B]WU:[/B]
500 m Row
10 Single Leg jumps on each leg
10 Double Tap Jumps
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Did 10)
10 Leg Swings on each Leg in Both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap holds
10 Pull Ups
10 20" Alternating leg step ups
35 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
3 rounds of:
30 Overhead Squats, 75 lbs
Run, 800 m

21 mins 6 secs

[I]I wanted to finish this under 20 mins. At least my hip didn't hurt to bad.[/I]

[B]Evening:[/B]
1.4 mi walk
10 Scap pulls
4 Pull ups
5 Bench Press @ 155 lbs
3 Bench Press @ 175 lbs
12 Bench Press @ 195 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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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# (one side is better than the other)
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

1 Turkish Get up each side 35, 44, 53, 62, 70#
10 all together

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up 3-4
1 ring muscle up 4-5
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar Wrist Extensions
Various stretches

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Great stuff Tim! I'm impressed with your TGUs!

[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Double Tap Jumps
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Did 10)
10 Leg Swings on each Leg in Both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap holds
10 Pull Ups
10 20" Alternating leg step ups
35 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5 Strict Toes To Bars
5 Strict Knees-to-elbows
10 Toes-to-bars
10 Hip & Back Extensions
20 Back Extensions
20 Hip Extensions

5:28

5 headstand kick ups

[B]Evening:[/B]
2.09 mi dog walk
10 Scap Pulls
5 Pull Ups
10 1.5 Pood KBS
5 Deadlifts @ 235 lbs
3 Deadlifts @ 265 lbs
11 Deadlifts @ 295 lbs
10 Deadlifts @ 155 lbs
10 Deadlifts @ 155 lbs
10 Deadlifts @ 155 lbs
10 Deadlifts @ 155 lbs
10 Deadlifts @ 155 lbs

10 TRX Face Pulls