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Old Yesterday, 03:33 PM   #13281
Patrick Tonge
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Join Date: Nov 2015
Location: El Dorado  CA
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Re: Over 50 Crossfitters Sign In

Good Work Gents- Took a couple of days of and did a bunch of weed whacking around the house.... Good OL' functional fitness

4.22.2019 MONDAY
WU: RUN 1 LAP

Pausing Back Squat
On the 1:30 x 6 Sets:
2 Pausing Back Squats
5 second pause in the bottom of each rep.
Sets #1+2 - 65%
Sets #3+4 - 70%
Sets #5+6 - 75%
120lb

On the 1:30 x 7 Sets:
1 Hang Squat Snatch
1 Low-Hang Squat Snatch

Set #1 - 60%
Set #2 - 65%
Set #3 - 70%
Set #4 - 75%
Sets #5+6+7 - Build to a heavy complex for the day
65-80lb

WOD:1
Body Armor (A)
3 Sets:
50% of Max Ring Muscle-Ups
50' Dumbbell Overhead Lunge (changing 25')
Rest 2:00 between sets.

WOD:2
Body Armor (B)
3 Rounds, Not for Time:
21 GHD Sit-Ups
15 Dumbbell Bench Press
9 Strict CTB Pull-Ups
Scaled 'em both.....
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Old Yesterday, 04:20 PM   #13282
Bill Hoogsteden
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Location: Dayton  OH
Posts: 1,470
Re: Over 50 Crossfitters Sign In

Patrick, I've got to start work on own jungle as well! Nice work on those WODs!

At Base Globo:
WU:

.1111111 mi walk
1 mi run
1 min on JacobsLadder, 116 flights
10 Single Leg jumps on each leg
10 Penguin clap Jumps
50+ SUs
DU Attempts (Got 10!!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
34 Burpees (Yay! Burpees!!)
10 TRX face pulls
10 10# KB Face Pulls


WOD:

10:00 AMRAP:
5 Strict L Pull-ups
10 Dips
15 Trx Single Leg Squats

4 rounds + 5 Strict L Pull-ups, 125 reps

This one was tough.

Evening:
1.14 mi dog walk
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Old Yesterday, 05:19 PM   #13283
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,696
Re: Over 50 Crossfitters Sign In

Recovery Day!
Agile 8

2 TGU's each arm 35, 44, 53, 62, 70#
20 Flexbar Wrist Extensions
Banded Hip Stretch
Deep Squat Hold
5 rounds

VooDoo Flossing on elbows and arms
Rice Bucket Routine

About 10 cartwheels in the yard
A little slacklining
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