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great work as usual guys

bill....would not call the prowlers awsome but i guess they work :D

wensday......chest day

tonite

2 rm 30" box jump w/ 2 30lb dbells

speed squat green bands 190 lbs 10 x 1

yolk carry 50' 505 lbs

ghd dead lift 3 x 8 95 lbs

100 windshield wipers unbroken

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great work as usual guys

bill....would not call the prowlers awsome but i guess they work :D

wensday......chest day

tonite

2 rm 30" box jump w/ 2 30lb dbells

speed squat green bands 190 lbs 10 x 1

yolk carry 50' 505 lbs

ghd dead lift 3 x 8 95 lbs

100 windshield wipers unbroken

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March 11, 2016 Friday
Mobility
dyno-glide about 7Min then 3 Rounds
15 PVC Pass-thru
10 PVC OH Sq.
5 pull-ups / ring rows

16.3 Scaled 50-54
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb. / Women use 35 lb.

I got 96, not bad, felt good, should have crossed the 100 barrier. But I'm fine with it.

March 12, 2016 Saturday
Went in to help judge if needed.... next thing I know I'm doing a Partner WOD with coach!!!
25Min Time cap:
60 calories Dyno-glide bike
60 Boxjump overs
60 Deadlift 115lb.
60 Wall-balls
60 Dips
60 Wall-balls
60 Deadlift
60 Boxjump overs
60 Cal. Row
24:48 for us.....Working with the RX bucks get the heart rate going!! I've got to be careful. Made it 5 days straight to the Box. I like to keep to 4 days a week. Then watched one of top RX kids get thru 8 complete rounds.
10 power snatch
3 bar muscle-ups.
Stud!!!

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Great work, Guys. Keep that motivation coming!

3/8-3/11 Skiing with friends from our old ski club in DC. Beaver Creek, Breckenridge, Keystone and Arapahoe Basin. We had so much fun it ought to be illegal. :)

3/12
WU: 1.5 mi dog walk
Workout:
OH press (L) 25, 35, 35 X12/ (R) 10, 20, 20 X12
Pushups X3X10 :pepper:
KB rows 35 X3X12
KB swings 35 X2X25

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@patrick.....serves you right for going in and seeing if they needed help...:rofl: good on you for jumping in on that wod :pepper:

@alden.....savor those moments with friends.....we were out for dinner friday nite with a couple we have not seen in a couple of months....we were all laughing that rainy season is coming to an end and now we will all be seeing each other for the next 6 months.....

today at the gym

speed bench

mega bar row 5-3-rm (6) 160-180-205

1 1 /2 flat dbell bench press 10-10-10 25-35-45

decline 1 1/2 dbell bench 10 45lbs

narrow fat bar row 10-10-10 95-115-125

hammer curls 4 x 10 35 lbs

keep up the great work guys.

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3/13
WU: 1.6 mi dog walk
Workout:
Turkish get-ups 25# X20
KB swings 35# X3X25
DB windmills 10#X20

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Great stuff guys! Cliff, you are total beastmode! Patrick, great job on 16.3! Alden, TGUs are harder than they have right to be!

[B]WU:[/B]
400 m run
100+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Scap Pulls
25 Dead Bugs
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
16.3
Masters Rx:
7 min AMRAP:
10 Power Snatches @ 65#
5 C2B Pullups

3 rounds + 10 Power Snatches, 55 reps

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

Shoulder Press:
5 @ 60#
5 @ 85#
5 @ 95#
3X10 @ 80#

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thanks bill.....feel spanked after tonite at the gym though.....i think i am still suffering from friday's yolk carry.....nice work today for you too

tonite

2 rm box jump w/15lb dbell each hand 33"

1 rm mega bow bar squat w/ 3 5/8" and 1 1/2" chain....345 lbs in plates/bar or 469 total w/chains at top

back squat 5 @ 265, 3 @ 285

3" deficit dead lift 8-8-8 185-225-275

camber bar step up to 16" box 8-8-8 85-115-135

4 x 20 hollow rocks

my legs feel totaly destroyed.....glad i get tomorrow off so that i can finish moving the 3 cords of wood that was delivered last week......

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Cliff, I am in awe! Great work!

[B]WU:[/B]
400 m run
100+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
5 Pullups with segmented negatives
10 Burpees (Yay! Burpees!!)
Reverse Plank

[B]WOD:[/B]
21-15-9
Row for Calories
135 Power cleans

13:30

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

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3/14 Skiing at Keystone
Cashout:
0.5 mile dog walk
OH press (L) 25, 35, 35 X12/ (R) 10, 20, 20 X15
Pushups X3X10
KB rows 35# X3X12

3/15 Powder day at Copper Mountain
Cashout:
0.5 mile dog walk
DB windmills 10# X2X10
TGU 25# X10