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100 Burpees (Yay! Burpees!!)
86 Push ups
10 Pike Push ups
20 Scap pulls
10 Pull Ups
5 close grip Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 80 lbs
3 Shoulder Press @ 90 lbs
10 Shoulder Press @ 105 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

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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
109 Push Ups
27 Supported Squats workout
20 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
100 Burpees (Yay! Burpees!!)

WOD:
3 rounds of:
Run, 400 m
21 Kettlebell Swings, 1.5 pood
12 Pull-ups

16:21

1:41 slower than my last attempt

Evening:
1.87 mi Dog Walk
10 Pike Push ups
20 Scap pulls
10 Pull Ups
5 close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 195 lbs
3 Back Squats @ 220 lbs
15 Back Squats @ 245 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 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
109 Push Ups
10 Pike Push Ups
27 Supported Squats workout
20 Scap Pulls
10 Pull Ups
4 Close grip Chin Ups
100 Burpees (Yay! Burpees!!)

WOD:
Snatch : 3-3-3-3-3 :

3 Snatches @ 45 lbs
3 Snatches @ 65 lbs
3 Snatches @ 75 lbs
3 Snatches @ 85 lbs
3 Snatches @ 95 lbs
2 Snatches @ 105 lbs

Evening:
1.56 mi Dog Walk
20 Scap pulls
10 Pull Ups
5 close grip Chin Ups
10 1.5 Pood DLs
10 1.5 Pood KBS
5 Bench Press @ 135 lbs
3 Bench Press @ 155 lbs
12 Bench Press @ 170 lbs
10 Bench Press @ 90 lbs
10 Bench Press @ 90 lbs
10 Bench Press @ 90 lbs
10 Bench Press @ 90 lbs
10 Bench Press @ 90 lbs

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1.14 mi Dog Walk
20 Scap pulls
9 Pull Ups
5 close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood DLs
10 16" Box Jumps
5 Deadlifts @ 255 lbs
3 Deadlifts @ 255 lbs
21 Deadlifts @ 285 lbs
1 Pull Up
8 Deadlifts @ 155 lbs
1 Pull Up
8 Deadlifts @ 155 lbs
1 Pull Up
8 Deadlifts @ 155 lbs
1 Pull Up
8 Deadlifts @ 155 lbs
1 Pull Up
8 Deadlifts @ 155 lbs
1 Pull Up

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1.18 mi Dog Walk
20 Scap pulls
10 Pull Ups
5 close grip Chin Ups
10 1.5 Pood DLs
10 1.5 Pood KBS
5 Shoulder Press @ 85 lbs
3 Shoulder Press @ 95 lbs
10 Shoulder Press @ 110 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

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1.69 mi Dog Walk
100 Burpees (Yay! Burpees!!)
139 Push Ups
20 Scap pulls
10 Pull Ups
5 close grip Chin Ups
5 Back Squats @ 105 lbs
5 Back Squats @ 130 lbs
5 Back Squats @ 155 lbs
10 Back Squats @ 130 lbs
10 Back Squats @ 130 lbs
10 Back Squats @ 130 lbs

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@ Base Globo:
WU:
.222222 mi walk
1.36 mi run up Accelerator runway
.222222 mi walk
1 min on Jacobs Ladder, 115 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
129 Push Ups
10 Pike Push Ups
20 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
100 Burpees (Yay! Burpees!!)

WOD:
Intervals : rest 1 min
Bike, 1 min @ 36 m
Bike, 1 min @ 34 m
Bike, 1 min @ 35 m
Bike, 1 min @ 36 m
Bike, 1 min @ 35 m
Bike, 1 min @ 34 m
Bike, 1 min @ 37 m

Evening:
1.57 mi Dog Walk
20 Scap pulls
10 Pull Ups
5 close grip Chin Ups
10 1.5 Pood DLs
10 1.5 Pood KBS
5 Bench Press @ 70 lbs
5 Bench Press @ 90 lbs
5 Bench Press @ 110 lbs
10 Bench Press @ 90 lbs
10 Bench Press @ 90 lbs
10 Bench Press @ 90 lbs

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@ Base Globo:
WU:
.222222 mi walk
1.36 mi run up Accelerator runway
.222222 mi walk
1 min on Jacobs Ladder, 116 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
129 Push Ups
10 Pike Push Ups
20 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
100 Burpees (Yay! Burpees!!)

WOD:
Push Jerk : 3-3-3-3-3 :
3 Push Jerks @ 45 lbs
3 Push Jerks @ 65 lbs
3 Push Jerks @ 75 lbs
3 Push Jerks @ 95 lbs
3 Push Jerks @ 115 lbs
3 Push Jerks @ 135 lbs

About 30 lbs less than I did last year.

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100 Burpees (Yay! Burpees!!)
139 Push Ups
1.92 mi Dog Walk
20 Scap pulls
10 Pull Ups
5 close grip Chin Ups
10 1.5 Pood DLs
10 1.5 Pood KBS
10 16" box Jumps
1 Pullup
5 Deadlifts @ 120 lbs
1 Pullup
5 Deadlifts @ 150 lbs
1 Pullup
5 Deadlifts @ 180 lbs
1 Pullup
8 Deadlifts @ 150 lbs
1 Pullup
8 Deadlifts @ 150 lbs
1 Pullup
8 Deadlifts @ 150 lbs
1 Pullup

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.68 mi Dog Walk
100 Burpees (Yay! Burpees!!)
139 Push Ups
20 Scap pulls
10 Pull Ups
5 close grip Chin Ups
10 1.5 Pood DLs
10 1.5 Pood KBS
5 Shoulder Press @ 45 lbs
5 Shoulder Press @ 55 lbs
5 Shoulder Press @ 70 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs