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8.29.2018 Wednesday
WU: 3 Rounds
10 Air-squats facing wall as close as possible....
10 Y Plate lifts
10 T Plate lifts
15 Banded side shuttles

5 x 3 Back Squat
5 sets of 3
went real light, 95-130lb

WOD:
6 Rounds:
6 CTB Pull-Ups
6 Squat cleans (135/95#)
then immediately...
30 Box Jump Overs (30/24")
*The box jump overs start immediately after your 6th round*
Scale weight, pull ups, and box height
Total Time

10:16 85lb and 24" box.

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Yesterday
Bouldered at Rock Mill with Jeff.

Today
Agile 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 rep 40#

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Front Squat x 8 reps 95#
Station 2 – Ab Wheel Roll Outs x 12 reps
Station 3 – Strict Ring Muscle ups x 3 reps
Station 4 – Bottom’s Up Kettlebell Carry x 25 Meters each arm 20#

For time:
Air-Dyne x 1 mile
20 Burpees over paralette
40 Thrusters 50# sandbag
12:52

6 Moves to Unlock Tight Hips (T-Nation Youtube Video) WFS

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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#
3 rounds

A.
Four sets of:
One-Legged Romanian Deadlift x 6 each leg 44, 53, 53, 53#
Rest 30 seconds
Single-Arm Bottom’s Up KB Bench Press x 5 reps each arm 35# (harder than I thought)
Rest 30 seconds
Side Plank x 30 seconds each side
Rest 30 seconds

B.
25 double unders
10 push ups
10 rounds
12:16

6 Moves to Unlock Tight Hips (T-Nation Youtube Video) WFS
100 Flexbar Wrist Extensions

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Good work Gents, Just catching up here
8.28.2018
5 x 3 Back Squat
5 sets of 3
130lb

WOD:
6 Rounds:
6 CTB Pull-Ups
6 Squat cleans (135/95#)
then immediately...
30 Box Jump Overs (30/24")
*The box jump overs start immediately after your 6th round*

10:16 scaled it.

8.31.2018
5 x 5 Overhead Squat 5 x 5

Overhead Squat
5-5-5-5-5
*Build to a heavy set of 5reps*
115lb

WOD:
Hero WOD:
"Randy"
For Time:
75 Snatch (65/45#)Benchmark:

had to drop to 55lb after 40 reps

9.03.2018
Partner WOD

9.04.2018 Tuesday
5 x 5 Bench Press
135lb, 140lb 2x fail @ 145lb

WOD:
20min. AMRAP:
10 Pull-Ups
20ft. Handstand Walk
10 Handstand Push-Ups / DB Press
20ft. Handstand Walk
10 Toe-2-Bar

4rds +3

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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
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
10 20 in alternating leg step ups
10 Pullups
10 Burpees (Yay!Burpees!!)

[B]WOD:[/B]
Nate:
20 min AMRAP:
2 Jumping MUs
4 Belly to wall HSPUs
8 Russian KBS, 70 lbs

11 Rounds + 1 Jumping MU

[I]a little over 1 round less than my last attempt about 4 years ago. I spent too much time huffing and puffing![/I]

[B]Evening:[/B]
1.14 mi dog walk
10 Pullups
10 1.5 Russian KBS

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Agile 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 rep 35#

A.
Four sets of:
Double KB Front Squat x 6 reps 2 35# KBs
Rest 45 seconds
Turkish Get-Ups x 2 reps each arm 35, 44, 53, 62#
Rest 45 seconds
Strict Pull-Ups x 6 reps (various grips)
Rest 45 seconds
B.
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings 62#
Push-Ups
3:42

1 strict ring muscle up
20 Flexbar wrist extensions
hip stretches
5 rounds

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Way to go Tim!

[B]WU:[/B]
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50+ SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
10 20in Alternating leg step ups
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Back squats 5-5-5-5-5
45#(5)-135#(5)-185#(5)-225#(5)-245#(5)-265#(5)

[B]Evening:[/B]
.7 mi dog walk

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9.06.2018 Thursday
5 sets
2 Clean pulls
1 Full Clean

1 x 1 1 Rep Max Squat Clean
work up to a heavy Squat Clean
95-155lb. I think I could have gone heavier, but its been awhile since we did Sq. Clean. PR is 170lb.

WOD:
8 Rounds:
Run 1 Lap
5 Front Squats (165/115#) 95lb for me.
!
Rest Exactly 2 minutes and
Complete:
50 Jumping Squats (45/35#)
*Bar is on back rack*
This one took more out of me then I would think.
19:00 I stopped at 30 jumping squats......:confused:

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Patrick, Nice work on the cleans and Front squats!

[B]WU:[/B]
500 m row
10 Single leg jumps on each leg in both directions
10 Penguin clap jumps
50+ SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
2 RFT:
800 m run
50 24 in step ups

26:15

[I]running and box jumps, I subbed step ups, my favorite things! The runs were slow and my left hip was hurting on the 2nd round. Discretion was the better part of valor, so it was time to call it a day![/I]

[B]Evening:[/B]
1.14 mi dog walk

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Yesterday
Bouldered at Rock Mill with Jeff. Right shoulder bothered me a bit. Something to keep an eye on.

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#
3 rounds

A.
Five Sets:
Kettlebell Goat Bag Swings x 10 reps 62, 70, 70, 70, 70#
Rest 30-60 seconds
Prone Dumbbell Rear Delt Fly x 15 reps each arm 5#
Rest 30-60 seconds
Ab Wheel Roll Outs x 10 reps
Rest 30-60 seconds

B.
A short little sprint interval workout that keeps the intensity high.
Work: 2:30
rest : 1:00
Work : 2:00
rest : 1:00
work: 1:30
rest : 1:00
work: 1:00
rest: 1:00
work: 0:45
rest 1:00
work: 0:30
rest: 1:00
work: 0:15
Short and sweet Air-dyne workout.
Load Indicator: 5.0
Tough at the beginning and easy at the end. Next time I want to try increasing the load indicator each work period. For example: 4, 5, 6, 7, 8, 9, 10

Banded forearm stretch
VooDoo Flossing on Elbows.

Keep up the good work everyone!