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[Bill Hoogsteden]

1.09 mi walk up the Accelerator Runway
1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap pulls
10 Pull Ups
5 Chin Ups
5 Shoulder Press @ 55 lbs
5 Shoulder Press @ 65 lbs
5 Shoulder Press @ 85 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

[Bill Hoogsteden]

1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap pulls
2 Chin Ups
10 1.5 Pood KBS
Death By"" : 1 rep + 1 rep / 1 min
Pull-up : 9 rounds + 4 reps

3 three reps less than my last attempt on 14 Jun 2014. I just couldn't do any more! <shrug>

[Tim Babcock]

Your Death By Pull Ups seems pretty good Bill. Strict or kipping? If I tried it I would have to do strict. Kipping pull ups irritate my shoulder.

Yesterday
Bouldered at Rock City Boulders in Pittsburg. Awesome place. Climbed for 3 with Kent. Fingers are sore today.

Today
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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

5 sets of
Trapbar Deadlift x 5 reps 225#
One-armed floor press x 5 reps 53, 53, 62, 62, 70#
Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0#

Rogue Echo Bike
2 miles for time
5:03

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups

[Bill Hoogsteden]

Tim, I did them strict. I'm not good at kipping and I too have shoulder issues!
Great work on the DLs & Echo Bike!

@ Base Globo:
.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 113 feet
10 leg swings on each leg in both directions
10 Single leg jumps
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU attempts (Got 10)
10 Push ups
10 Scap Pulls
7 Chin ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps

WOD:
7 rounds of:
5 Pull-ups
5 Dips
5 min

This got tough toward the end! At least the dips were easy!

[Tim Babcock]

Thanks for clarification Bill. Those reps add up quick. Starts easy but then quickly gets not so easy.

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
2, 2, 2, 2, 2 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 5 kettlebell Swings 0-1 88#
1-2 5 kettlebell Swings 1-2
Rest 2-3
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

[Tim Babcock]

Yesterday
2 problems
10 push ups
10 second 2-finger hang
10 pronators
5 rounds

2 problems
6 Ab Wheel Roll Outs
5 rounds

Today 3/11/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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
Goblet Squat 80# (60# DB + 20# vest)
KB Press 35, 25, 45# KBs
Inverted Row 50#

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:40

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups

[Tim Babcock]

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill x 5 reps each arm
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Trap-bar Deadlifts x 3 reps w/225#
30 seconds rest
Dips x 3 reps
30 seconds rest
Pronated Grip Pull Ups x 3 reps 20#
30 seconds rest

Rogue Echo Bike x 10 calories
Double Unders x 15 reps
5 rounds
7:36

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

[Bill Hoogsteden]

Yes they do Tim! Great work!

9 Mar:
At base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 118 feet
10 leg swings on each leg in both directions
10 Single leg jumps
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU attempts (Got 10)
10 Push ups
10 Scap Pulls
11 Pull Ups
7 Chin ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps

WOD:
15 AbMat Sit-ups
15 Barbell Good Mornings, 45 lbs
10 Thrusters, 135 lbs
10 Clean & Jerks, 135 lbs

8:47

1.52 mi Dog Walk

The Ides of March:
At base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 113 feet
10 leg swings on each leg in both directions
10 Single leg jumps
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU attempts (Got 10)
10 Push ups
10 Scap Pulls
11 Pull Ups
7 Chin ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps

Front Squat : 5-5-3-3-3-1-1-1-1-1 :
5 Front Squats @ 45 lbs
5 Front Squats @ 65 lbs
5 Front Squats @ 95 lbs
5 Front Squats @ 115 lbs
3 Front Squats @ 135 lbs
3 Front Squats @ 185 lbs
3 Front Squats @ 205 lbs
1 Front Squat @ 225 lbs
1 Front Squat @ 230 lbs
1 Front Squat @ 235 lbs
1 Front Squat @ 240 lbs
1 Front Squat @ 245 lbs

1.52 mi Dog walk

[Tim Babcock]

Great work Bill. Those front squats are impressive.

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
2, 2, 2, 2, 2 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 6 kettlebell Swings 0-1 88#
1-2 6 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
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

[Patrick Tonge]

Hey Gents-
Friday 3/12
21.1.... Did RX only got 54... 1 DU at a time

Monday 3/15
5 x 3 Back Squat- Went lite
65-115lb

WOD:
AMRAP- Cheaper by the Dozen
3 DL 145/205 )
3 T2B
3 Cal Row / Bike
6 DL 145/205 )
6 T2B
6 Cal Row / Bike
add 3 after every set.....
Did 145lb DL got 88 reps