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1,52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
20 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
5 Shoulder Press @ 50 lbs
5 Shoulder Press @ 65 lbs
5 Shoulder Press @ 80 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

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8.12.2022-Friday
WU: Band work
Bike 10Cal

Strength: Power Snatch / Squat Snatch 1 each E2MOM
55-85LB

WOD
Wrangled:
6 rounds for time
5 Power Snatch
5 K2E
10 alt DB Snatch
10 Cal Bike
19:01- just kept going at steady pace.....

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Great Snatch Work Patrick!!

WU:
500 m row
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
40 Push Ups
10 Pike Push Ups
20 Scap Pulls
10 Close grip Chin Ups
5 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)

WOD:
Nancy:
5 rounds of:
Run, 400 m
15 Overhead Squats, 95 lb

20:58

2 min and 2 sec faster than my last attempt on 11 Sept 2019. OHS weren't as low as I like, but this was one of my fastest RXed Nancy times! Not bad for 65! ;)

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Great work on Nancy Bill!!

08.15.2022- Monday
WU:
Band Work
Bike 10 Cal
3 Rounds
row 300M
!0 Push-ups
10 Pausing Good Mornings
10 air-squats

Strength:
Bear Complex _ work to Heavy
1 power clear
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press from behind neck
65-95lb

WOD:
Bear Necessities:
3 Rounds for Time:
5 Bear Complex
10 Cal Bike/Row
50 DU Unders / SU for me......
13:24- This worked my Legs!!!! Did sets of 4 on Bear Complex not 5

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Patrick, Thanks! Impressive work on that WOD!

At Base Globo:
WU:
.2222222 mi Walk
1.36 mi run up Accelerator Runway
.2222222 mi walk
1 min on Jacobs Ladder, 124 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
40 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
12 Pull Ups
7 Close grip Chin Ups
4 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)

WOD:
5 rounds of:
Dumbbell Front Rack Lunge, 50 lbs, 50 ft
25 Pull-ups

15:01

Evening:
.69 mi Dog Walk
20 Scap Pulls
10 Pull Ups
4 Close grip Chin Ups
5 Bench Press @ 130 lbs
5 Bench Press @ 150 lbs
17 Bench Press @ 170 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

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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
40 Push Ups
10 Pike Push Ups
27 Supported Squats Workout
20 Scap Pulls
10 Pull Ups
7 Close grip Chin Ups
50 Burpees (Yay! Burpees!!)
Burgner Warm up
10 jumps on to 10# bumper plates

WOD:
7 rounds of:
30 Single Unders
3 Hang Snatches @ 65 lbs

6:17
Going from the SUs to the Hang Snatches was tough mentally.

Evening:
20 Scap Pulls
12 Pull Ups
7 Close grip Chin Ups
5 Deadlifts @ 210 lbs
5 Deadlifts @ 240 lbs
21 Deadlifts @ 275 lbs
1 Pull Up
8 Deadlifts @ 160 lbs
1 Pull Up
8 Deadlifts @ 160 lbs
1 Pull Up
8 Deadlifts @ 160 lbs
1 Pull Up
8 Deadlifts @ 160 lbs
1 Pull Up
8 Deadlifts @ 160 lbs
1 Pull Up

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50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
20 Scap Pulls
12 Pull Ups
7 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
5 Shoulder Press @ 85 lbs
5 Shoulder Press @ 100 lbs
6 Shoulder Press @ 115 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

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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
40 Push Ups
10 Pike Push Ups
27 Supported Squats Workout
20 Scap Pulls
13 Pull Ups
6 Close grip Chin Ups
50 Burpees (Yay! Burpees!!)

WOD:
5 rounds of:
10 Wall Facing Handstand Push-ups
20 GHD Sit-ups

8 min 35 sec

I am goingto feel this one in a few days!!

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1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
20 Scap Pulls
12 Pull Ups
7 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 185 lbs
5 Back Squats @ 210 lbs
17 Back Squats @ 235 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 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, 124 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
40 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
12 Pull Ups
6 Close grip Chin Ups
6 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)

WOD:
10:00 AMRAP:
Run, 400 m
max rep Strict Pull-ups
max rep Strict Dips

67 reps = 13/13, 10/12, and 6/13

Evening:
1.52 mi Dog Walk
20 Scap Pulls
12 Pull Ups
7 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
3 Bench Press @ 140 lbs
3 Bench Press @ 160 lbs
17 Bench Press @ 180 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs