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Bill - Those "fights" can go BAD!! Good job on that one.

6.14.2017 Wednesday
WU Run 400M then 2 rounds
10 walking Lunges
10 Banded good-mornings

7 x 1 Fornt Squat 7 x 1
Score Type:: Total Weight

Seven sets of:
Front Squat 1 Rep
Rest 2 minutes
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)
80-90%
3@95, 3@115, 1@145, 1@165, fail @175lb, 1@155lb, then @145lb from there... Need to work on this.. 2 weeks in a row I failed @ 175lb.

WOD:
Complete as many rounds and reps as possible in 8 minutes of:
3 Thrusters (135/95 lbs)
6 Pull-Ups
12 Kettlebell Swings (32/24 kg)

4 + 6 @ Scaled
Score Notes: Thruster @ 75lb, 53lb KB

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Yeah Patrick, FGB is something else! It was my first WOD and is special to me! Thanks! Nice job on those Front Squats! I was stuck around there for a bit but kept at it!

[B]WU:[/B]
400 m run
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups

[B]WOD:[/B]
Filthy Fifty:

50 Box Jumps, 24"
50 jumping Pullups
50 1 Pood KBS
50 walking lunges
50 KTE
50 45# push presses
50 back extensions
50 14# WBs
50 Burpees (Yay! Burpees!!)
150 SUs

33:51

[I]I was SO happy to do the 24" Box Jumps!! :kicking0: I kept moving and clipped almost 3 min off my last attempt on 30 Sept 2016! This was almost my fastest Filthy 50 ever!! :pepper:[/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Deadlift
5 @ 250#
3 @ 285#
5 @ 315#
5x8 @ 165#

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Bill Great work on Filthy Fifity!! A tuff one!! Nice improvement.

6.15.2017 Thursday
WU: run 400M then 3 Rounds
10 PVC Pass-thrus
10 PVC Squats
10 PVC Snatch's
10 walking lunges
10 T2B
10 Cradle-rocks
10 Box-Jumps

Five sets of:
Hang Snatch + Snatch 65lb here
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1 30in. Box, was care but got them in:kicking0:
(rest 5 seconds between jumps)
Rest 2 minutes

WOD:
20 Min EMOM
Min 1 10 Deadlifts
Min 2 60 Double Unders
Min 3 Handstand walk /hold/ shoulder touch
Min 4 1 Set of toes 2 Bar

135lb on DL, 100+ SU, 20-30sec hold Handstand, 8-10 T2B
This was a good one!!

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Awsome work folks!

Though Filthy Fifty, Bill and 315deadlift later in the evening - stiffness, or sore muscles??

Fri 17June:

C2row:
10min - 2198m
Rubber band face pull and rear delts
few rounds.

One arm Db bent over lateral raise.
15/12.5kg
20kg (44lbs): 10,10,10reps

Sledge push 40m (ca130feet)-> Db altrrnating upright row.

40kg sledge -> 5/22.5 kg Db's
80 kg sledge ->5/30kg Db's (66lbs)
100kg (220lbs) sledge ->5/30kg Db's
100kg sledge -> 5/30kg Db's

Standing rotator cuff with Db's
Ca 5lbs db's: 15,20,20,20 reps
Some calfwork on a calfmachine.

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Jan, I was SO happy about being able to do the box jumps that nothing could feel bad!! :D

Great work guys!!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 Pood KBS
Shoulder press:
5 @ 90#
3 @ 105#
5 @ 115#
5x10 @ 60#

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6.17.2017 Saturday
WU: Group WU Session

Did warmup sets of Push-press, C&J and Thrusters.

WOD: 2Man teams
1-8Min.
Run 800M
Push Press for remaining time
Rest 3Min
11-19Min
Run 600M
C&J remaining time
Rest 2min
21-26Min
Run 400M
Thrusters.

I "killed" in the running, hit 2:46 on 800M :10 better then my PR, 2:23 600M, and 1:26 400M. Not sure what got into me, but no-one could keep up with me in the running today, not even the "Young Bucks". :D:rofl: Of course I was pretty much done for the rest of the day... just alittle lite shopping with the Mrs.

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Patrick, I love hearing that!! AWESOME!!


[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 5)
10 Air Squats
10 Frog Holds
10 Push ups

[B]WOD:[/B]
Fran:
21-15-9 reps:
95# Thrusters
Pullups

8:47

[I]I tried to keep on the bar as much as possible and paced the thrusters. Clipped 46 sec off may last attempt on 4 April!! This was my fastest Fran ever!! :pepper:[/I]

[B]Cashmeosside:[/B]
10 Burpees (Yay! Burpees!)

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Back Squat:
5 @ 115#
5 @ 140#
5 @ 170#
3x10 @ 140#

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wow you guys have been working hard as per usual

last wendsday....log press work out for comp this past weekend...i beat the 14 year old monster girl from our gym by 5 lbs....got 115lbs over head

saturday....strength and stones....had another old guy with me....57 y.o. from my head office....it was a team comp....the other 42ish teams all got numbers on their hands...we got an "s" not sure if that meant senior or special

round 1 in 60 seconds per person as many ground to overhead 100 lb log presses

we got 19 reps...beat 3 girls teams

second round sand bag toss over a 14' rail....first 6 over count....we got 115 lbs over....beat a few of the monsters cause they were going for the higher weight bags and were not able to make them under the time cap....hey we were thinking there

round 3 was the team timber carry....400 lbs for 20', then add 180 another 20 feet then another 190, another 20 feet and another 180 for a total of 940 lbs we kinda got it up and at least beat another couple of the young fire breathers

round four last round....6 stones to a 48" rail in 75 seconds....we made it up to the 187 ball before we ran out of time....a girls team beat us....

all in all it was a great way to spend a saturday with a bit of fit young uns

tonight....bench press, skull crushers and banded pullaparts

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Cliff, That WOD(s) sound like a blast! Loved the sandbag story!!

[B]WU:[/B]
Loaded old flooring from the box. Heavy stuff.
.5 mi run
10 10 SUs with a DU attempt (Got 5)
10 Leg swings on each leg in both directions
10 Air Squats
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Gator:
8 RFT:
5 Front Squats @ 185#
26 Ring Push ups

13:28

[I]I did the 1st round straight through. Couldn't keep that up for the rest of the WOD. The ring push ups were the toughest.[/I]

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

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[QUOTE=Bill Hoogsteden;1268692]Jan, I was SO happy about being able to do the box jumps that nothing could feel bad!! :D/QUOTE]

I can understand that...my knees don't allow me to do any jumps, bounces or running. Burpees i've "learned" to do smoothly without almost any jump at upperposition so they go to do :)

Sun 18June:
Abs
Hammer curl:
12kg Db's, 1min rest/set:
5,10,15,15,20,25reps
Pullups,underhand grip-> Kb swing
7reps -> 10/16kg
6reps -> 10/24kg
6reps -> 10/24kg
6reps -> 10/24kg
6reps -> 10/24kg
One arm db wristcurl:
10/12 kg db x 3sets

Tue 20 June:
Assault bike as WU
10min
C2row:
10000m - 44:34min