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10.6.2022-Thurs
WU:
Band work
Bike 10 Cal
3 Rounds
row 300m
10 ring rows
10 push-ups
5 kb press each arm

Strength:
8 x 2 Snatch 1.1
Every 2 minutes for 16 minutes
70 lbs @ Rx
Score Notes: 55-70lb long time since doing Snatch

WOD:
"Amanda"
9-7-5
Squat Snatch (135/95)
Ring Muscle Ups
7:15 @ Scaled
Score Notes: 55lb snatch😵*💫 ring dips jumping PU

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Patrick, Great work on Amanda!!

It's been a busy week! I got a new granddaughter and my eldest spent the end of last week with his family. Good times!

.82 mi Dog Walk
1.52 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 @ 185 lbs
5 Back Squats @ 215 lbs
17 Back Squats @ 245 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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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 8!)
40 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
2 rounds of:
24 Deadlifts, 95 lbs
18 Hang Power Cleans, 95 lbs
12 Push Jerks, 95 lbs

13:57

This was brutal! Lower Weight yet MORE reps!

Evening:
1.52 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 @ 160 lbs
17 Bench Press @ 180 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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10.10.2022-Mon
WU:
Band work
Bike 10M
3 Rounds
row 300M
10 Ring rows
10 Pushups
10 lunges

Strength:
Wendler Bench Press Week 2
Warm up as needed then perform…
3 @ 70%
3 @ 80%
3+ @ 90%
120 lbs @ Rx
Score Notes: 90-105120lb 6x

WOD:
Every 3 Minutes x 3 Rounds

400m Run
10 DB Bench (choose your own weight)
Max Reps Pull-Ups
REST 3 MINUTES
L1: scale accordingly
L2: as written
L3: chest to bar
23 reps @ Rx
Score Notes: 7-8-8 1:36 to 1:45

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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:
5K Row

24min 33sec

4 sec slower than my last attempt on 16 Feb 2022. My left glute was sore on this one. I guess I shouldn't complain!

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1.48 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 12" Box Jumps
5 Deadlifts @ 215 lbs
5 Deadlifts @ 250 lbs
10 Deadlifts @ 280 lbs
1 Pullup
8 Deadlifts @ 165 lbs
1 Pullup
8 Deadlifts @ 165 lbs
1 Pullup
8 Deadlifts @ 165 lbs
1 Pullup
8 Deadlifts @ 165 lbs
1 Pullup
8 Deadlifts @ 165 lbs
1 Pullup

My left knee felt bad during the lifts

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Nice Work Bill- Take it easy on the legs....

10.12.2022
Strength:
3 x 3 Wendler Back Squat Week 2
3 @ 70%
3 @ 80%
3+ @ 90%
125 lbs @ Scaled
Score Notes: 95-125

WOD:
Bowser
For Time:

Box Jump Overs
DB Lunges
Wall Balls
Assault Bike Calories
L1: 60/60/60/30 | scale accordingly
L2: 80/80/80/40 | (24/20) (50/35) (20/14)
L3: 100/100/100/50 | (24/20) (50/35) (20/14)
17:11 @ Scaled
Score Notes: 60 -60-40-30

10.13.2022-Thurs
WU:
Bike 400M
3 Rounds
KB prsss 5 ea Arm
10 Lunges
.30 sec Plate hold

Strength:
1 x 1 Split Jerk emom
Split Jerk
Every 2 minutes, for 16 minutes, complete:
*Set 1 – 3 reps
*Set 2 – 3 reps
*Set 3 – 2 reps
*Set 4 -- 2 reps
*Sets 5-8 1 rep
125 lbs @ Rx
Score Notes: 65-125lb Long time since I did Splitt Jerk- Did alright tho

WOD:
131022
AMRAP x 10

7 Shoulder to Overhead
60 Double Unders
14 Toes to Bar

L1: (95/65) | 1:1 SU | k2w
L2: (135/95) | 30 DU
L3: (185/135)
4 + 1 @ Scaled
Score Notes: 75lb K2E/T2B SU

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Thanks Patrick! I will! Good work on those WODs!!

Functional Fitness, i.e. Moving mulch and planting trees in the community park.
20 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
5 Shoulder Press @ 95 lbs
5 Shoulder Press @ 110 lbs
2 Shoulder Press @ 125 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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At Base Globo:
WU:
.2222222 mi Walk
1 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!!)

WOD:
Back Squat : 2-2-2-2-2-2-2-2-2-2:
2 Back Squats @ 45 lbs
2 Back Squats @ 95 lbs
2 Back Squats @ 115 lbs
2 Back Squats @ 135 lbs
2 Back Squats @ 155 lbs
2 Back Squats @ 185 lbs
2 Back Squats @ 205 lbs
2 Back Squats @ 225 lbs
2 Back Squats @ 245 lbs
2 Back Squats @ 250 lbs

I used a different methodology than I did back in 25 June 2018. I did an increase rather than at various percentages of my 1RM.

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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 10! 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:
Nate
20:00 AMRAP:
2 Jumping Muscle-ups
4 Box Handstand Push-ups
8 Kettlebell Swings, 2 pood, Russian

12 rounds + 2 Jumping Muscle-ups + 2 Box Handstand Push-ups = 172 reps

17 reps more than I did 4 years ago on 8 Sept 2018. One rep less than I did 8 years ago!

Evening:
20 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
3 Back Squats @ 200 lbs
3 Back Squats @ 230 lbs
17 Back Squats @ 260 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