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At Base Globo:
WU:
.2222222 mi Walk
.5555555 mi run
.2222222 mi walk
1 min on Jacobs Ladder, 120 feet
10 leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
5 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)
Split Jerk work with 45# bar

WOD:
Split Jerk : 1-1-1-1-1-1-1 :

1 Split Jerk @ 75 lbs
1 Split Jerk @ 95 lbs
1 Split Jerk @ 95 lbs
1 Split Jerk @ 115 lbs
1 Split Jerk @ 125 lbs
1 Split Jerk @ 135 lbs
1 Split Jerk @ 135 lbs

Evening:
20 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
3 Bench Press @ 150 lbs
3 Bench Press @ 170 lbs
15 Bench Press @ 190 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

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At Base Globo:
WU:
.2222222 mi Walk
.5555555 mi run
.2222222 mi walk
1 min on Jacobs Ladder, 120 feet
10 leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
5 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)
10 Hanging Knee Raises

WOD:
5 rounds of:
10 Push Press, 35 lbs
Farmer Carry, 50 lbs, 100 yds

9 min 31 sec

The Farmer's Carry was brutal. I did the 1st two rounds unbroken. I also had to shoulder carry the weights about 70 yards to put them away.

Evening:
1.34 mi Dog Walk
20 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 12" Box Jumps
3 Deadlifts @ 230 lbs
3 Deadlifts @ 265 lbs
10 Deadlifts @ 300 lbs
1 Push Up
8 Deadlifts @ 165 lbs
1 Push Up
8 Deadlifts @ 165 lbs
1 Push Up
8 Deadlifts @ 165 lbs
1 Push Up
8 Deadlifts @ 165 lbs
1 Push Up
8 Deadlifts @ 165 lbs
1 Push Up

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1.68 mi Dog Walk
20 Scap Pulls
10 Pull Ups
7 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
3 Shoulder Press @ 100 lbs
3 Shoulder Press @ 115 lbs
1 Shoulder Press @ 130 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs

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1.14 mi Dog walk
1.52 mi Dog Walk
20 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 12" Box Jumps
Deadlift : 3-3-3-3-3-3-3 :

3 Deadlifts @ 220 lbs
3 Deadlifts @ 235 lbs
3 Deadlifts @ 250 lbs
3 Deadlifts @ 265 lbs
3 Deadlifts @ 280 lbs
3 Deadlifts @ 300 lbs
3 Deadlifts @ 315 lbs

Tried to be "That Guy" in the CF WOD video! :D

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WU:
1.06 mi run
10 leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50+ SUs
DU Attempts (got 5! I used thumbs up as suggested in the WOD Prep Video!)
40 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
4 Ring Pull Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
10:00 AMRAP:
15 Med Ball Cleans, 14 lbs
10 Toes-to-bars

3 rounds + 15 Med Ball Cleans = 90 reps

Evening:
1.14 mi Dog walk


I am going to make a major change in my life! I am going to retire from my current job and start a new one!! :O

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At Base Globo:
WU:
.2222222 mi Walk
1.27 mi run up Accelerator Runway
.2222222 mi walk
1 min on Jacobs Ladder, 119 feet
10 leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
5 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)

WOD:
21-15-9 reps of:
Push Jerk, 95 lbs
Chest-to-bar Pull-up

10:16

Kept scaling back on the PPs. The C2Bs were as high as I could get 'em!

Evening:
1.14 mi Dog Walk
20 Scap Pulls
13 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 215 lbs
3 Back Squats @ 245 lbs
17 Back Squats @ 275 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs

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At Base Globo:
WU:
.2222222 mi Walk
1.27 mi run up Accelerator Runway
.2222222 mi walk
1 min on Jacobs Ladder, 119 feet
10 leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
5 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)

WOD:
Modified Handstand Hold, 1 min
L-Sit Hold, 1 min
Run, 800 m

9 min 47 sec

My lats felt bad after the L-sits.

EVENING:
1.68 mi Dog Walk
20 Scap Pulls
13 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
5 Bench Press @ 160 lbs
3 Bench Press @ 180 lbs
17 Bench Press @ 200 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

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At Base Globo:
WU:
.2222222 mi Walk
1 mi run
.2222222 mi walk
1 min on Jacobs Ladder, 123 feet
10 leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
5 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)

Evening:
.98 mi Dog Walk
20 Scap Pulls
13 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 12" Box Jumps
5 Deadlifts @ 250 lbs
3 Deadlifts @ 280 lbs
3 Deadlifts @ 315 lbs
1 Pullup
7 Deadlifts @ 165 lbs
1 Pullup
7 Deadlifts @ 165 lbs
1 Pullup
7 Deadlifts @ 165 lbs
1 Pullup
7 Deadlifts @ 165 lbs
1 Pullup
7 Deadlifts @ 165 lbs
1 Pullup

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10.27

Gymnastic Development V3
E90 x 18:00, rotate between

- 2-3 Rope Climbs
- HS Hold/HS Walk
- Muscle Up Practice (ring or bar)
@ Scaled
Score Notes: Worked on ringMU transition

WOD:
271022
EMOM x 16

Minute 1: Toes to Bar
Minute 2: Assault Bike Calories
Minute 3: BMU/RMU
Minute 4: REST
@ Scaled
Score Notes: L1+ 7-8 t3b MU work

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At Base Globo:
WU:
.2222222 mi Walk
1.27 mi run up Accelerator Runway
.2222222 mi walk
1 min on Jacobs Ladder, 121 feet
10 leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
6 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)

WOD:
Overhead Squat : 1-1-1-1-1-1-1 :

10 Overhead Squats @ 45 lbs
1 Overhead Squat @ 65 lbs
1 Overhead Squat @ 75 lbs
1 Overhead Squat @ 85 lbs
1 Overhead Squat @ 95 lbs
1 Overhead Squat @ 105 lbs
1 Overhead Squat @ 115 lbs
1 Overhead Squat @ 125 lbs
1 Overhead Squat @ 45 lbs

My mother just passed away earlier this evening. She was 95. :(