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9.12.2022 Monday
WU:
Band Work
Bike 10Cal
Row 400M
2 Rounds
10 Pass thrus
5 each arm lite single arm KB Swings

Strength:
x 3 Wendler Deadlift Week 2
3 @ 70%
3 @ 80%
3+ @ 90%
Score Notes: 185-240 got 240lb 3x

WOD:
120922
6-12-18-12-6
KB Swing
30-60-90-60-30
Double Under

L1: (choose weight) | 1:1 Singles
L2: (53/35) | 1/2 Dubs
L3: KB Snatch (53/35)
GOAL: < 8:00 | CAP = 12:00
5:40 / Score Notes: L1 44lb KB SU

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12 Sept:
At Base Globo:
WU:
.2222222 mi Walk
500 m row
.2222222 mi walk
1 min on Jacobs Ladder, 117 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
10 Pull Ups
6 Close grip Chin Ups
5 Neutral grip Pullups

WOD:
5 2 min rounds of 10 Burpees (Yay! Burpees!!), 200 m run, and burpees (Yay! Burpees!!) for the remaining 2 min.

Got none! I couldn't finish the runs to get to 2nd set of Burpees (Yay! Burpees!!)

13 Sept:
At Base Globo:
WU:
.2222222 mi Walk
500 m row
.2222222 mi walk
1 min 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
40 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
12 Pull Ups
6 Close grip Chin Ups
5 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)
WOD:
10 95# Clean & Jerks

14 Sept:
WU:
.51 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
20 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
5 Ring (Neutral grip) Pullups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
2 rounds of:
15 Push Jerks, 95 lbs
12 Pull-ups
9 Sumo Deadlift High-pulls, 95 lbs

EVENING:
1+ mi Dog Walk
20 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
5 Bench Press @ 135 lbs
5 Bench Press @ 155 lbs
15 Bench Press @ 175 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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Nice Work Bill!!

9.14.2022 Wed
WU:
Band Work
Bike 20Cal
3 rounds
5 KB Push press each arm
45 Sec Plate Hold
5 Strict Knee Raises
Run 1 lap after....

Strength:
3 x 3 Wendler Strict Press Week 2
3 @ 70%
3 @ 80%
3+ @ 90%
Score Notes: 55-75LB Only 3 at 75lb

WOD:
0:00 to 10:00
4 Rounds for Time
10 Handstand Push-Ups
1 Lap Run*
L1 5:43
10:00 to 16:00
AMRAP x 6
10 Single DB S2O**
10 Toes to Bar
Modified 4 rds + 9
L1: pike push up | (25/15) | knee raises
L2: (50/35)
L3: deficit (45’s/25’s) | (70/50)

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Thanks Patrick! You are doing impressive stuff!

1.36 mi Dog Walk
20 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 12" Box Jumps
5 Deadlifts @ 210 lbs
5 Deadlifts @ 245 lbs
22 Deadlifts @ 275 lbs
1 Pull Up
8 Deadlifts @ 165 lbs
1 Pull Up
8 Deadlifts @ 165 lbs
1 Pull Up
8 Deadlifts @ 165 lbs
1 Pull Up
8 Deadlifts @ 165 lbs
1 Pull Up
8 Deadlifts @ 165 lbs
1 Pull Up

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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 4
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
5 Close grip Chin Ups
50 Burpees (Yay! Burpees!!)

WOD:
Cindy:
20:00 AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats

20 Rounds, 600 reps
Almost 4.5 round more than my last attempt on 30 March 2021 when my shoulder was bothering me!

EVENING:
1.69 mi dog walk
20 Scap Pulls
11 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 @ 210 lbs
3 Back Squats @ 240 lbs
15 Back Squats @ 270 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
.5555555 mi run
.2222222 mi 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 Supported Squats
20 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
5 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)

WOD:
Snatch : 1-1-1-1-1-1-1 :
1 Snatch @ 45 lbs
1 Snatch @ 45 lbs
1 Snatch @ 75 lbs
1 Snatch @ 75 lbs
1 Snatch @ 95 lbs
1 Snatch @ 95 lbs
1 Snatch @ 105 lbs

Evening:
1.57 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
3 Bench Press @ 155 lbs
3 Bench Press @ 175 lbs
15 Bench Press @ 195 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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Nice work on CINDY Bill!!

9.26.2022
Strength:
3 x 5 Wendler Back Squat Week 4 (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
Went real lite did only 2 sets 70 and 85lb

WOD:
10 Rounds for Time:

10 DB Goblet Squats
30 Double Unders
9:02 @ Scaled
Score Notes: Did sets of 5 G squats 35lb S

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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 4!)
40 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:
2 rounds of:
10 Box Step-ups, 24 in
10 Inverted Burpees, sort of (Yay! Burpees!!)

7 min 53 sec

Evening:
.99 mi Dog walk
20 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 115 lbs
5 Back Squats @ 140 lbs
5 Back Squats @ 170 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs

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9.28.2022
Strength:
3 x 5 Wendler Deadlift Week 4 (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
100 - 125 150Lb

WOD
AMRAP - 0:00 to 7:00 *CASH IN = 400m Run*
7 Deadlifts
7 Toes to Bar
REST 4 MINUTES
AMRAP - 11:00 to 16:00 *CASH IN = 1 Lap Run*
10 Deadlifts
10 Pull-Ups

L1: (155/105) then (115/85) | modify as needed
L2: (205/145) then (165/115)
L3: (275/195) then (205/145)
87 Reps @ Scaled
Score Notes: 115-95lb

9.30.2022 Friday
3 x 5 Wendler Strict Press Week 4 (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
55 lbs @ Rx

WOD:
21-15-9
Shoulder to Overhead
Reverse Lunges
5:27 @ Rx
Score Notes: L1- 45lb

10.3.2022- Mon
3 x 5 Wendler Deadlift Week 1
5 @ 65%
5 @ 75%
5+ @ 85%
205 lbs @ Rx
Score Notes: 160-180-205lb off of 240lb DL

WOD:
Talkeetna
1-10 Toes to Bar
10-1 Deadlift
L1- Knee Raises @ (165/115)
L2- Toes to Bar @ (225/155)
L3- Toes to Bar @ (275/195)
14:11 @ Rx
Score Notes: L1 165lb DL strict T2B beat last score by 1:04 last Year

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10.4.2022- Wed
Warmup
Bank work
3 rounds
Bike 400M
5 KB press each arm
30 sec. Plat hold
10 good mornings
10 Hollow- rocks

Strength:
7 x 3 Front Squat E2MOM
E2MOM x 14
3 Front Squats
Start at 65%
95 lbs @ Rx
Score Notes: 65-95lb went lite….

WOD:
100422
3 Rounds for Time:

7 Front Squats
14 Handstand Push-Ups
21 Calorie Bike
10:41 @ Scaled
Score Notes: 7 FS @75lb 14 DB press @15lb 10 cal bike