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1.52 mi Dog walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push ups
20 Scap Pulls
11 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
5 Overhead Squats @ 90 lbs
5 Overhead Squats @ 100 lbs
5 Overhead Squats @ 115 lbs
10 Overhead Squats @ 65 lbs
10 Overhead Squats @ 65 lbs
10 Overhead Squats @ 65 lbs
10 Overhead Squats @ 65 lbs
10 Overhead Squats @ 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 assisted squats
20 Scap Pulls
11 Pull Ups
5 close grip chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)
Burgner Warm Up

WOD:
9 Snatches, 95 lbs
9 Burpee Box Step Overs, 20 in
6 Snatches, 95 lbs
6 Burpee Box Step Overs, 20 in
3 Snatches, 95 lbs
3 Burpee Box Step Overs, 20 in

7:55

Evening:

1.23 mi Dog Walk

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03.28.2022- Monday
WU:
Band Work
Bike 25Cal
2 Rounds
10 strict Press w/pvc
5 KB press each arm
10 ring rows

Strength-
Push Press Doubles
E2MOM x 12
105 lbs @ Rx
Score Notes: 75-105lb

WOD:
Main Site 220319
Five 3-minute Rounds
10 Push Press
Max Rep Strict Pull-Up
Rest 2 Minutes
92 reps @ Scaled
Score Notes: 65lb 92 Strict PU- This was a good one!!

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At Base Globo:
WU:
.2222222 Walk
1 mi run
I minute on Jacobs Ladder, 122 feet
.2222222 Walk
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 assisted squats
20 Scap Pulls
10 Pull Ups
5 close grip chin ups
50 Burpees (Yay! Burpees!!)

WOD:
Shoulder Press: 10-10-10-10-10:

10 Shoulder Press @ 45 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 85 lbs

I wanted to get to 95 lbs.

Evening:
2.01 mi Dog Walk
20 Scap Pulls
10 Pull Ups
5 close grip chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
3 Back Squats @ 215 lbs
3 Back Squats @ 245 lbs
15 Back Squats @ 275 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs

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At Base Globo:
WU:
.2222222 Walk
1.36 mi run up and down the Accelerator Runway
.2222222 Walk
10 Pike Push ups
27 assisted squats
20 Scap Pulls
11 Pull Ups
6 close grip chin ups
50 Burpees (Yay! Burpees!!)

WOD:
15:00 AMRAP:
15 Deadlifts, 135 lbs
15 Hand Release Push-ups

6 rounds + 10 Deadlifts = 190 reps

I boofed the time up from the main site WOD to 15 min. This one you had to keep moving. Did the DLs in 2 and ended with 3 sub sets.

Evening:
1.49 mi Dog Walk
20 Scap Pulls
11 Pull Ups
7 close grip chin ups
10 1.5 Pood KBS
3 Bench Press @ 150 lbs
3 Bench Press @ 175 lbs
11 Bench Press @ 195 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

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Bill- Nice work on the Bench and Bacj Sq.

3.30.2022-Thurs
WU:
Band work
Bike 20 Cal
3 rounds
10 box step-ups
.30 Plate @OVH 35lb plate
Row 5 Cal

Strength:
300322
On the Minute for 15 minutes
Minute 1: :30 Double Plate Pinch 25/35lb. 35 got tuff
Minute 2: :30 Bear Hug Hold (choose load) 60lb
Minute 3: 6 DB Bench Press 25lb

WOD:
Pendulum
For Time:
10-20-30-20-10
DB Step Over
Calorie Row
19:38 @ Scaled
Score Notes: 25lb db 18lb on set of 30 row and bike 90 step overs, this one was tuff

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Thanks Patrick! That strength WOD definitely looks brutal! Great job! (Also, on that Pendulum WOD!!

1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push ups
20 Scap Pulls
11 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
3 Deadlifts @ 220 lbs
3 Deadlifts @ 250 lbs
17 Deadlifts @ 280 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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1.53 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push ups
20 Scap Pulls
11 Pull Ups
7 Close Grip Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 95 lbs
3 Shoulder Press @ 110 lbs
3 Shoulder Press @ 120 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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At Base Globo:
WU:
.2222222 Walk
500 m row in 1:58
.2222222 Walk
1 minute 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
40 Push Ups
10 Pike Push ups
27 assisted squats
20 Scap Pulls
5 close grip chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)
20 Scap Pulls

WOD:
5 rounds of:
20 Pull-ups
Run, 400 m

20 min 16 sec

I got several rounds of 11 to 13 pullups. I didn't run as fast as I'd have liked.

Evening:
1.48 mi dog walk

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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 assisted squats
20 Scap Pulls
12 Pull Ups
5 close grip chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
Split Jerk : 5-5-3-3-3-1-1-1-1 :

5 Split Jerks @ 45 lbs
5 Split Jerks @ 65 lbs
5 Split Jerks @ 75 lbs
3 Split Jerks @ 85 lbs
3 Split Jerks @ 95 lbs
3 Split Jerks @ 115 lbs
1 Split Jerk @ 135 lbs
1 Split Jerk @ 145 lbs
1 Split Jerk @ 155 lbs
1 Split Jerk @ 135 lbs

Evening:
.91 mi Dog walk

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At Base Globo:
WU:
.2222222 Walk
500 m row in 1:58
.2222222 Walk
1 minute 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
40 Push Ups
10 Pike Push ups
27 assisted squats
20 Scap Pulls
12 Pull Ups
6 close grip chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)
20 Scap Pulls

WOD:
Weighted Pull-up : 3-3-3-3-3 :
3 Pull Up (Weighted)s @ 10 lbs
3 Pull Up (Weighted)s @ 20 lbs
3 Pull Up (Weighted)s @ 25 lbs
1 Pull Up (Weighted) @ 30 lbs
3 Pull Up (Weighted)s @ 25 lbs

Evening:
20 Scap Pulls
12 Pull Ups
6 Close Grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 160 lbs
3 Bench Press @ 185 lbs
11 Bench Press @ 205 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

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Bill- Nice work on the Weighted Pull-ups. Those are tuff

4.06.2022-Wednesday
Band Work
Row 500M
Group warm-up

Strength:
Power Snatch 2 Rep
E2MOM x 16
1.1 Power Snatch
(Build to todays heavy double)
(Drop from the top, reset, and go for rep 2)
95 lbs @ Rx
Score Notes: 55-95lb

WOD:
Ladder of Success
AMRAP x 12
2-4-6-8…
Power Snatch
Toes to Bar
5 + 2 @ Scaled
Score Notes: 75lb T2B

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Thanks Patrick! You are right about the weighted Pull Ups, the tough part was jumping up with the weight!

Nice Snatch work!

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 assisted squats
20 Scap Pulls
11 Pull Ups
6 close grip chin ups
50 Burpees (Yay! Burpees!!)
Burgener Warm up

WOD:
9-7-5 reps of:
Jumping Ring Muscle-up
Power Snatch, 95 lbs

10 Min 17 sec

EVENING:
20 Scap Pulls
11 Pull Ups
6 Close Grip Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 235 lbs
3 Deadlifts @ 265 lbs
17 Deadlifts @ 295 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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20 Scap Pulls
12 Pull Ups
6 Close Grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 100 lbs
3 Shoulder Press @ 115 lbs
1 Shoulder Press @ 130 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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50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push ups
20 Scap Pulls
12 Pull Ups
6 Close Grip Chin Ups
10 1.5 Pood KBS
5 Back Squats @ 230 lbs
3 Back Squats @ 260 lbs
15 Back Squats @ 290 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs

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50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push ups

WOD:
Eva:
2 rounds of:
Run, 800 m
30 Kettlebell Swings, 70 lbs
30 Pull-ups

The first round, I ran out side when it started to rain. On the next round I ran in the basketball court, and I tripped on my feet on the 6th of 8 rounds and landed hitting my left ribs on my left hand. I was able to complete the run, but the KBS hurt my ribs really bad. I figured discretion is the better part of valor and ended the WOD.

Evening:
1.44 mi Dog walk

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At Base Globo:
WU:
.2222222 mi Walk
.1111111 mi run
.2222222 mi Walk
1 minute on Jacobs Ladder, 115 feet
10 Leg swings on each leg in both directions
10 single leg jumps on each leg
40 Push Ups
10 Pike Push ups
27 assisted squats
10 Burpees (Yay! Burpees!!)

WOD:
Front Squat : 1-1-1-1-1-1-1 :

5 Front Squats @ 45 lbs
1 Front Squat @ 135 lbs
1 Front Squat @ 135 lbs
1 Front Squat @ 95 lbs
1 Front Squat @ 105 lbs
1 Front Squat @ 115 lbs
1 Front Squat @ 125 lbs
1 Front Squat @ 135 lbs

I couldn't run or do Burpees (Yay! Burpees!!) or pull ups. My chest and ribs hurt too much.

Evening:
1.6 mi Dog walk

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I'm feeling better, though nowhere near where I was.

1.94 mi Dog Walk
40 Push Ups
10 Pike Push Ups
Pull Up Bar hangs
5 Deadlifts @ 125 lbs
5 Deadlifts @ 155 lbs
5 Deadlifts @ 185 lbs
8 Deadlifts @ 155 lbs
8 Deadlifts @ 155 lbs
8 Deadlifts @ 155 lbs

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Feeling better, still sore, but better.
40 Push Ups
10 Pike Push Ups
10 Scap Pulls
5 Shoulder Press @ 55 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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Keep up the Great work Bill!! I did 3 days in a row last week, that was to much!! Trying M-W-F this week

4/18/2022 Monday
WU:
Band work
Row 250M
Bike 800M
3 Rounds
5 air-Sq 3sec-up, 3sec-down
5 push-ups 5 3sec-up, 3sec-down These were tuff.......
.30 OV with plate did 25lb

Strength:
Front Sq
3@ 80%
3@ 80%
2@ 80%
2@ 80%
1@ 80%
1@ 80%
95-155lb

WOD:
Simple Things
5 Rounds
20 Pull-ups
20 Wall Balls
10:52 did 10 PU and 15WB lite at 12lb

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Patrick, you got to find your groove! Nice work on PUs, WBs, & front Squats!

I'm feeling better, not 100%, but better.

At Base Globo:
WU:
.222222 mi walk
.555555 mi run (it didn't feel too bad!)
.222222 mi walk
1 minute on Jacobs Ladder, 110 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+ SUs
DU Attempts (got 4)
27 assisted squats
40 Push Ups
10 Pike Push ups

WOD:
12:00 AMRAP:
12 Burpees (Yay! Burpees!!)
50 Single Unders

4 rounds + 12 Burpees (Yay! Burpees!!) = 260 reps

.222222 mi walk

Evening:
1.68 mi Dog walk

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4/25/2022-Monday
WU:
Band work
Row 350M
3 Rounds
10 PVC Stict Press
10 Reverse Lunges
10 push-ups

Strength:
4 sets of 5 Strict Press
35-60lb

WOD:
Heavens Door
Four AMRAP x3 of
buy-in 250M row
10 HSPU
20 Air-Squats
146 reps

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1.52+ mi dog walk
50 Burpees (Yay! Burpees!!)
65 Push ups
10 Pike Push Ups
27 Supported Squats
16 Scap Pulls
5 Pullups
10 1.5 Pood Goblet Squats
5 Back Squats @ 165 lbs
5 Back Squats @ 195 lbs
16 Back Squats @ 220 lbs
10 Back Squats @ 130 lbs
10 Back Squats @ 130 lbs
10 Back Squats @ 130 lbs
10 Back Squats @ 130 lbs
10 Back Squats @ 130 lbs

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At Base Globo:
WU:
.222222 mi walk
.555555 mi run (it didn't feel too bad!)
.222222 mi walk
1 minute 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
65 Push Ups
10 Pike Push ups
27 assisted squats
20 Scap Pulls
5 Pull ups
50 Burpees (Yay! Burpees!!)
5 DLs @ 45#
3 DLs @ 135#
3 DLs @ 225#
1 DLs @ 295#

WOD:
12-9-6 reps of:
Deadlift, 225 lbs
Pull-up

8 Min 12 Sec

I did the DLs & PUs in subsets of 3 for the 1st 2 rounds, the last one, I ended up doing singles. I felt my chest after this one!

Evening:
1.73 mi Dog Walk

I tryed to do 120# Bench, but couldn't do it! :O

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2.02 mi dog walk
50 Burpees (Yay! Burpees!!)
65 Push ups
10 Pike Push Ups
20 Scap Pulls
5 Pullups
3 Close Grip Chin ups
5 Deadlifts @ 195 lbs
5 Deadlifts @ 225 lbs
20 Deadlifts @ 255 lbs
8 Deadlifts @ 150 lbs
8 Deadlifts @ 150 lbs
8 Deadlifts @ 150 lbs
8 Deadlifts @ 150 lbs
8 Deadlifts @ 150 lbs

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1.58 mi dog walk
50 Burpees (Yay! Burpees!!)
65 Push ups
10 Pike Push Ups
20 Scap Pulls
10 Pullups
5 Close grip Chin Ups
5 Shoulder Press @ 75 lbs
5 Shoulder Press @ 85 lbs
10 Shoulder Press @ 95 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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500 m 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 10)
86 Push Ups
10 Pike Push ups
20 Scap Pulls
10 Pull Ups
3 Close grip Chin Ups
100 Burpees (Yay! Burpees!!)

WU:
21-18 reps of:
Single Under +15
GHD Sit-up
Deadlift, 135 lbs

10 Min

Evening:
1.14 mi Dog Walk
20 Scap Pulls
5 Pull ups
5 Bench Press @ 120 lbs
5 Bench Press @ 135 lbs
16 Bench Press @ 155 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

I was happy I was able to to this since I couldn't do 120# last week!

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100 Burpees (Yay! Burpees!!)
1.52 mi Dog Walk
86 Push ups
10 Pike Push ups
27 Assisted Squats
20 Scap pulls
10 Pull Ups
2 close grip Chin Ups
5 1.5 Pood Russian KBS
10 1.5 Pood Goblet Squats
3 Deadlifts @ 180 lbs
3 Deadlifts @ 205 lbs
16 Deadlifts @ 230 lbs
10 Deadlifts @ 130 lbs
10 Deadlifts @ 130 lbs
10 Deadlifts @ 130 lbs
10 Deadlifts @ 130 lbs
10 Deadlifts @ 130 lbs

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At Base Globo:
WU:
.222222 mi walk
1 mi run
.222222 mi walk
1 minute on Jacobs Ladder, 122 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
96 Push Ups
10 Pike Push ups
27 assisted squats
20 Scap Pulls
10 Pull ups
5 Close Grip Chin Ups
40 Dead Bugs
100 Burpees (Yay! Burpees!!)

WOD:
Hang Power Snatch : 3-3-3-3-3 :

3 Hang Power Snatches @ 45 lbs
3 Hang Power Snatches @ 65 lbs
3 Hang Power Snatches @ 75 lbs
3 Hang Power Snatches @ 85 lbs
2 Hang Power Snatches @ 95 lbs

Evening:
1.82 mi Dog Walk
20 Scap pulls
10 Pull Ups
5 close grip Chin Ups
10 1.5 Pood American KBS
3 Bench Press @ 125 lbs
3 Bench Press @ 145 lbs
16 Bench Press @ 165 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

I still feel my ribs, but I am able to do most things!

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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
5 1.5 Pood KBS
3 Deadlifts @ 210 lbs
3 Deadlifts @ 230 lbs
20 Deadlifts @ 270 lbs
8 Deadlifts @ 150 lbs
1 Pullup
8 Deadlifts @ 150 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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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