ROM WOD 46

ROM WOD-"Keep it Moving"

Buzios WOD

WOD:
2 Hour Hike

3 Rds For Time:
10 Burpees
20 Tuck Jumps
30 Push Ups
40 Air Squats
50 Reverse Lunges

13:42

ROM WOD 45

ROM WOD-"Shoulder Dominant"

17.1

WOD:
For Time-20 min. Cap:
10 DB Snatches Alt.@50lbs
15 Burpees Over The Box
20 DB Snatches Alt.@50lbs
15 Burpees Over The Box
30 DB Snatches Alt.@50lbs
15 Burpees Over The Box
40 DB Snatches Alt.@50lbs
15 Burpees Over The Box
50 DB Snatches Alt.@50lbs
15 Burpees Over The Box
16:32

ROM WOD 44

ROM WOD-"Tyrannosaurus Rex"

Comeback Phase 28

WOD:
NO WEIGHTS :(
For Time:
50-40-30 Cals Air Bike
100-80-60 Double Unders
12:44

@20 min. mark-
50-40-30 Cals Rowing
25-20-15 Burpees Over Erg
11:37

Comeback Phase 27/ROM WOD 43

WOD:
3x12 Slow Push-Ups-20 sec Punching-10 sec Isometric Chest Flex
3x12 Slow Air Squats-20 Plyo Lunges-10 sec Isometic Wall Squat w/ Quad Contraction

ROM WOD 43-"Swamp"

Testing out the waters, still not 100% in shoulder blade

Comeback Phase 26 (Birthday WOD)/ROM WOD 42

WOD:
2x For Time:
1200m Farmer's Walk@2-12kg
9 Burpee Muscle Ups
82 Air Squats
35 Wallballs

42:10

ROM WOD 42-"A Great Routine"

Have been suffering from some scapular muscle pain all week, this workout would be the icing on the cake.  It took me out of the game for 10 days.  Had to take off due to numbing pain in my shoulder blade area (lats, rhomboids, traps, etc) that prevented me from sleeping.

Comeback Phase 25

WOD:
5x6 Back Squats@110kg
5x5 Snatch High Pulls@80kg
4 Hang (Low) Muscle Snatches-3 OHS@50kg
3 Muscle Cleans-3 Push Presses@70kg

5x5 Clean Deadlifts@140kg

Comeback Phase 24

WOD:
3x5 Min. Moderate Air Bike (Treid to maintain 315-330 watts?)
    3 Min. Easy

3x90 sec Constant Tension Bench@40kg-10m Explosive Sled Push @25kg-10 sec Support Hold
3x90 sec Constance Tension DB Curls@2-7.5kg-15 Band Explosive Curls-10 sec Chin Over Rings

Comeback Phase 23/ROM WOD 41

WOD:
27-21-15-9 For Time:
Calorie Row
Alt. DB Snatches@25kg
Ring Rows (horizontal w/ knee bent)

7x1 Front Squats@120kg (Failed on 8th set, weak today, deload next week)

21-15-9 Not For Time:
Unbroken Toes To Bars

ROM WOD 41-"It's In The Details"

Comeback Phase 22

WOD:
5x6 Front Squats@90kg
5x5 Snatch Pulls@110kg
3-3-3-3-3-3 Power Snatches@60/65kg (supposed to do ohs but wrist couldn't)
3-3-3-3-3-3 Power Cleans@80/85kg (supposed to do push presses lat messed up from saturday's hell)
5x5 Clean Deadlifts@140kg

Comeback Phase 21/ROM WOD 40

WOD:
3-6-9 Min. AMRAP:
30 Wallballs@20lbs
30 Chest to Bars
30 Deadlifts@100kg
30 Box Jumps@24'
30 Toes to Bars
Rest 3 Min. in between

61/95/104- TOugh one

ROM WOD-"Focus and Patience"

Comeback Phase 20

WOD:
5x6 Back Squats@110kg
5x5 Snatch High Pulls@80kg
4 Hang (Low) Muscle Snatches-3 OHS@50kg
3 Muscle Cleans-3 Push Presses@70kg

6 min. AMRAP:
20m Sled @75kg
20m Farmer's Walk@2-32kg
4 rds

Comeback Phase 19 (Joe D Challenge)/ROM WOD 39

WOD:
Tried the Joe Defranco 100 Rep Bench Challenge@BW.  He finished in16:10, I got 48 reps in 9 min.  Decided that it would be too so much DOMS if I kept going.  Good job Joe.

ROM WOD-"Thunderbird"

Comeback Phase 18

WOD:
7 Min AMRAP:
3-6-9-12-15...
Thrusters@40kg
Chest to Bars

80 reps

5 min. rest

For Time:
60 Bar Facing Burpees
15 RMU

9:11

6x2 Front Squats@116kg