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1.52mi dog walk
10 Scap Pulls
13 Pull Ups (8, 5)
5 close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 75 lbs
5 Shoulder Press @ 85 lbs
11 Shoulder Press @ 100 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

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WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

2 Turkish Get Ups (1 each arm)
10 kettlebell swings
1 ring muscle up
10 rounds
2 rounds at 35, 44, 53, 62, & 70#.

A quick one today. Heading to Toledo to help Mary move.

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4 problems
10 push ups
3 kettlebell windmills each side 35, 35, 44, 44, 53#
10 pronators
5 rounds

6 laps on Campus board (big sloper rungs)

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WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
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 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

2-3-5-2-3-5-2-3
Ab Wheel Roll Outs
Pulley Assisted Skater Squats x 5 reps each leg -20, -10, 0#
DB Press 40# DBs
Pronated Grip Pull Up 10, 20, 30#

Rogue Echo Bike
5 rounds @ 20 calories
1 minute rest between rounds
1:10, 3:29, 5:49, 8:12, 10:36

Banded Hip Stretches

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Great work Tim!

Back @ Base Globo
400 m run
1 min on Jacobs Ladder, 110 feet
60+ SUs
10 Single leg jumps on each leg
10 Penguin Clap Jumps
2x10 Jump taps
10+ DUs
10 scap Pulls
10 Pull ups
5 Chin Ups
33 Burpees (Yay! Burpees!!)
10 20" Box Jumps

CrossFit Total:

1 Back Squat @ 315 lbs (225, 275, 295, 315)
1 Shoulder Press @ 140 lbs (135, 140, 145 (f) )
1 Deadlift @ 355 lbs (315, 335, 355, 375 (f) )

total 810

At least my DL @ 355 felt good! I did move the 375 a little bit.

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Bill-Nice Crossfit Total!

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
10 @ 53#

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

Hip Banded Stretches

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Thanks Tim!!
1.56 mi dog walk
1.52mi dog walk
10 Scap Pulls
10 Pull Ups (9, 1)
4 close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
3 Back Squats @ 235 lbs
3 Back Squats @ 265 lbs
12 Back Squats @ 295 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs

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0.53 mi dog walk
2.05 mi dog walk
10 Scap Pulls
10 Pull Ups
4 close grip Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 135 lbs
3 Bench Press @ 155 lbs
11 Bench Press @ 175 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

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1.67 mi dog walk
1.22 mi dog walk
10 Scap Pulls
10 Pull Ups
5 close grip Chin Ups
10 1.5 Pood KBS
3 Deadlifts @ 240 lbs
3 Deadlifts @ 275 lbs
12 Deadlifts @ 310 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs

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10/22/20
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
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
10 Pronators

4 sets of:
Goblet Squats x 6 60# DB
60 seconds
Dips x 6 reps
60 seconds
TRX Inverted Rows x 6 reps +25# plate on chest
60 seconds

Rogue Echo Bike
Tabata
50 calories

Banded Hip Stretches
5 ring muscle ups