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[B]WU:[/B]
1 mi run
10 One legged hops on each leg
10 penguin clap jumps
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 push ups
1, 2, 3, 4, 5 pull ups with 30 second rest between sets
10 Burpees (Yay! Burpees!!)
Burgner warm up

[B]WOD:[/B]
10 min AMRAP:
5 95# power snatches
10 95# overhead lunges
5 towel pull ups

4 rounds

[I]Got the first round done in a little over a minute and a half. The rest went slower...[/I]

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

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Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Three sets of:
Bulgarian Split Squats x 8 reps each leg 25# Goblet Hold
Rest 45 seconds
Supine Ring Rows x 8 reps
Rest 45 seconds
Ring Dips x 2-3-5 ladder
Rest 45 seconds

B.
Kettlebell Cyclone 2 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM

1 strict ring muscle up
10 pronators each arm
15 second handstand hold against wall
5 rounds

Good to see you posting again Bill. I missed your positive posts.

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Thanks Tim! Missed posting! Awesome EMOM and WOD there!

1.17 mi dogwalk
10 Burpees! Yay! Burpees!!
10 Pullups
10 KBS with 1.5 Boombell
Dead lifts:
5@ 270#
3 @ 305#
5 @ 340# (I was happy about being able to do this after not being able to pull 325 last week!)
5x8 @ 180

Re: Over 50 Crossfitters Sign In
 

Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 10, 20#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

20 KBS
2 TGUs (1 each arm)
5 rounds
12:00 @ 53#

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Yesterday
Bouldered with Jeff at Rock Mill.

Today
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 10, 20#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
2-3-5-2-3-5-2-3
Hexbar Deadlift 165#
One-Arm Inverted Rows
Ring Dips
Ab Wheel

B.
All lifts are done right-handed without setting the bell down between moves.
1. 3 Swings
2. 3 Snatches
3. 3 Cleans and Presses
4. 3 Front Squats
5. 1 Reverse Get-up
6. Now switch hands and repeat the sequence on the left.
5 rounds.
I did this with a 35# kettlebell on the 90 seconds. 14:15

Rice Bucket Forearm workout for sore elbow.
11 minutes

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Nice WODs there Tim!!

1mi dogwalk
10 pull ups
10 Burpees (Yay! Burpees!!)
10 KBS, 1.5 Pood

Shoulder Press:
5 @ 105#
3 @ 120#
3 @ 130#
5x10 @ 70#

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[B]WU:[/B]
10 single leg jumps on each leg
10 penguin taps
50 SUs
10 Leg swings on each leg in both directions
10 Push ups
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
Eva:
5 RFT:
800 m run
30 KBS, 2 Pood
30 Pull ups

54:38

[I]Fastest Eva I have ever done!! :pepper: Kept moving, though I was smoked on the last set of PUs![/I]

[B]Evening:[/B]
10 Pull ups
10 KBS @ 1.5 Pood
Back Squat:
5 @ 130#
5 @ 165#
5 @ 200#
3x10 @ 165#

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[B]WU:[/B]
800m run
10 single leg jumps on each leg
10 penguin clap jumps
50 SUs
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 push ups
1, 2, 3, 4, 5 pull ups with 30 second rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
10 Jumping Muscle Ups
25 75# Thrusters
1000m row
25 75# Thrusters
10 Jumping Muscle Ups

12:01

[I]This wasn't too bad until I finished the row and had to start on the 2nd set of thrusters!:yikes: They were the bottle neck on this one![/I]

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Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 10, 20#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Five sets of:
Hex Bar deadlift x 3 reps 165, 175, 185, 195, 205#
Rest 45 seconds
Supine ring row x 8 reps
rest 45 seconds
L-Sit w/parallettes 30 sec accumulated time
rest 45 seconds

B.
Kettlebell Cyclone 2-35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM
odd minutes 1 round
even minutes 2 rounds
15 rounds altogether

Extra Credit
1 strict ring muscle up
20 Flexbar wrist extensions
deep squat hold

Bill-Great job on Eva. That's a tough one!

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Thanks Tim! I could feel it on the last set of pull ups! Great work on those DLs and that KB Cyclone!

[B]WU:[/B]
1 mi run
10 one leg jumps on each leg
10 penguin clap jumps
50 SUs
10 Leg swings on each leg in both directions
10 air squats
10 Frog holds
10 Pushups
1, 2, 3, 4, 5 Pullups with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
21-15-9
135# Push Press
135# Power Clean

17:16

[I]Surprisingly, the PP was the tough part of the WOD! I was only able to do about 5 to 6 in one time.[/I]

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

10 Pull ups
10 KBS, 1.5 Pood
Deadlift:
5 @ 145#
5 @ 180#
5 @ 215#
3x8 @ 180#