Filthy Fifty

Warm-up:

Active Stretching

Filthy Fifty:

50 x 24" Box Jumps

50 x Jump Pull-ups

50 x 30# DB swings

50 x Walking Lunges

50 x Knees to Elbows

50 x Push Press, 45# bar

50 x Vertical Med Ball toss, 15#

50 x Back Extensions

50 x Burpees

50 x Double Unders

Total Time: ~28:00

Crucible Deck

Warm-up:

Active Stretching

Crucible Deck:

Hearts: Sprint 80 yards (40/40)

Diamonds: 10 x Push-ups

Spades: 10 x Squats

Clubs: 10 x TOs

Joker 1: 10 x Burpees

Joker 2: 10 x Mahlers

Total Time: 19:01

5:00 Exercise Bike

Double-unders, Pull-ups, Push-ups, Pistols

Warm-up:

Active Stretching

AMRAP Circuit:

5 rounds of:

1:00 Double-unders

1:00 Pull-ups

1:00 Push-ups

1:00 Pistol Squats

1:00 Rest

Swimming

Swimming, Push-ups, and TOs

Warm-up:

Abbreviated active stretching routine as I waited for a lane to open up.

Swim WoD:

5 rounds of:

Swim 60m, crawl stroke

25 x push-ups

10 rounds of:

Swim 30m, back stroke

5 x TOs

Surveying

We continue our quest to find a place of our own, and tonight, that meant walking a nice property in the town of Unadilla. The property is just over 10 acres on a nice hillside overlooking the town and is mostly wooded. I loaded Jamie into her back-up and toted her around for a little over an hour as Mary Ellen and I walked the border of the property with our realtor to see what we could see.

Squat Cleans, Pull-ups, Double-unders

Warm-up:

1 mile run, 3/4 mile @ 8.5 mph, 1/4 mile @ 11 mph

Active Stretching

Scaled Badger:

3 rounds of:

15 x Squat Cleans, 95lbs

15 x Pull-ups

15 x Double-unders

2:00 Exercise Bike

Running

Went for a 28 minute road run with occasional sprints and an exploratory run down a random road-side trail. Afterwards, I cooled down with some yard work - mowed the lawn & whacked the weeds. All before lunch.

HSPUs, Pistol Squats, Pull-ups

Warm-up:

Jumping Rope:

• 100 singles
• 30 double-unders

Active Stretching

AMRAP 20:

5 x Handstand Push-ups
10 x Pistol Squats (5/leg)

15 x Pull-ups
Total Rounds Completed: 7

5:00 Exercise Bike

Deadlifts, Squats, Push Press

Warm-up:

1 mile run @ 9mph
3 rounds of 10 x chest-to-bar pull-ups, varying grips
15 x sit-ups
Samson Stretch

WoD:

21 x Deadlifts, 185lbs
50 x Squats
21 x Push Press, 85lbs
15 x Deadlifts, 185lbs
50 x Squats
15 x Push Press, 85lbs
9 x Deadlifts, 185lbs
50 x Squats
9 x Push Press, 85lbs

25 x Double-unders

some random core work with K2Es, L-sits, and Front Lever attempts

Swimming, Push-ups & TOs

5 rounds of:

Swim 60m, crawl stroke
25 x Push-ups

5 rounds of:

Swim 30m, back stroke
5 x TOs

Table Tennis

For the first time in a while, I snuck out for some table tennis. I was definitely a bit rusty, but it was fun to get out and smack a ball around again.

AO Fox Golf Classic

As a member of the Golf Committee, I got to spend the day helping out at the Oneonta Country Club for the 12th Annual A.O. Fox Golf Classic tournament and fund raiser. I spent most of the morning helping out with set-up and various menial tasks, but got to fill in as a substitute golfer in the afternoon. Can't beat a free round of golf on a beautiful day, especially a Monday!

As it was only my second time golfing, let's just say I'm glad it was a Captain n Crew format. I can't drive worth a damn, but medium range shots weren't too bad, and putting was almost half-way decent. By the end of 18 holes, I almost felt like I knew what I was doing.

Hiking

Mary Ellen, Jamie and I visited Franklin Mountain to hike around the Delaware-Otsego Audubon Society Bird Sanctuary. We hiked around for about 1.5-2 hours enjoying the awesome view and fantastic weather.

Weight Sled, K2Es, DB Swings, & HSPUs

Warm-up:

Abbreviated Active Stretching

Weight Sled Sprints:

2 x 30 yards @ 45lbs

2 x 30 yards @ 90lbs

6 x 30 yards @ 135lbs

5 Rounds of:

1:00 AMRAP K2Es

1:00 AMRAP Dumbbell Swings

1:00 AMRAP HSPUs

1:00 Rest

Totals:

1: 22,25,15

2: 16, 23, 11

3: 15, 21, 11

4: 16, 23, 12

5: 19, 29, 17

Weight Sled Sprints:

10 x 30 yards @ 90lbs

Ring Pull-ups & Burpees

Warm-up:

1 mile run @ 9mph

Active Stretching

Ring Pull-ups and Burpee Ladder:

25 x Ring Pull-ups

5 x Burpees

20 x Ring Pull-ups

10 x Burpees

15 x Ring Pull-ups

15 x Burpees

10 x Ring Pull-ups

20 x Burpees

5 x Ring Pull-ups

25 x Burpees

7:00 Exercise Bike