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11.22.2021 Monday
Warm-up
10 Cal Bike
2 Rounds
10 Good mornings
10 PVC OVH squats
10 PVC Passthru's
10min PVC Snatch work

Strength:
10 x 1 E90 Snatch
E90 x 15:00 (10 Sets)
1 Snatch
55-85lb... Felt Heavy

WOD:
Ben, Tom, and Both Jerry’s
4 Rounds of:

8 Power Snatch
8 Bar Facing Burpee

Rest 2 Minutes
Then Go Into 2 Rounds of:

16 DB Snatch (Alternating)
16 Goblet Squats
L1: (45/35) | (35/20)
L2: (95/65) | (50/35)
L3: (135/95) | (75/50)
11:27 @ Scaled
Score Notes: 65lb snatch 30lb DB

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Great work on those WODs Patrick!!

1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
27 Squat workout
16 Scap Pulls
10 Pull Ups
6 Close Grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 110 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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11.23.2021 Tuesday / Happy ThanksGiving to you and your Family Bill
Warmup
Band work
30 Push-ups
2 Rounds
Row 250M
10 Banded good mornings
15
10 PVC OVH Squats

Strength:
Deadlift
Sets of
8 8 5 5 3 3
Score Notes: 135-215lb Went alittle lite today

WOD:
No Probllama
3 Rounds for Time of:

23 Toes to Bar
11 Deadlifts
23 Cal Bike
L1: Hanging Knee Raises | (135/95)
L2: Choose | (185/135)
L3: As RX | (225/155)
Casey is turning 23 today! This is her birthday workout that she has created for all of us to celebrate! TIME CAP = 20:00
18:27 135lb did T2B

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Backatcha Patrick!! ;)

1.54 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
16 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 65 lbs
5 Bench Press @ 75 lbs
5 Bench Press @ 95 lbs
5 Bench Press @ 115 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs

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1.5 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
16 Scap Pulls
12 Pull Ups
8 Close Grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 45 lbs
5 Shoulder Press @ 55 lbs
5 Shoulder Press @ 65 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

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50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
1.5 mi Dog Walk
16 Scap Pulls
12 Pull Ups
8 Close Grip Chin Ups
10 1.5 Pood KBS
1 Pullup
5 Deadlifts | 115 lbs
1 Pullup
5 Deadlifts | 145 lbs
1 Pullup
5 Deadlifts | 170 lbs
1 Pullup
8 Deadlifts | 145 lbs
1 Pullup
8 Deadlifts | 145 lbs
1 Pullup
8 Deadlifts | 145 lbs
1 Pullup

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At Base Globo:

.222222 mi walk
1 mi run
.222222 mi walk
1 min on Jacobs Ladder, 118 feet
10 Leg Swings on each leg in both directions
10 Single leg Jumps on each leg
10 Penguin Clamp jumps
10 High Tap Jumps
SU practice
DU Attempts
40 Pushups
10 Pike Pushups
27 Supported Squat workout
16 Scap Pulls
11 Pull Ups
8 Close Grip Chin Ups
50 Burpees (Yay! Burpees!!)

Overhead Squat : 3-2-2-2-1-1-1-1-1 :

10 Overhead Squats @ 45 lbs
3 Overhead Squats @ 65 lbs
2 Overhead Squats @ 75 lbs
2 Overhead Squats @ 85 lbs
2 Overhead Squats @ 95 lbs
1 Overhead Squat @ 105 lbs
1 Overhead Squat @ 115 lbs
1 Overhead Squat @ 125 lbs
1 Overhead Squat @ 135 lbs

I need to start doing OHS again. I wasn't getting as deep as I felt that I needed to be.

Evening:
1.51 mi Dog Walk

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NICE work on OVH Squats Bill, I'm back at this week
11.29.2021 Mon
WarmUp
Row 300M
15 airsquats
10 pushups
5 pullups
Bike 500M
15 airsquats
10 pushups
5 pullups

Strength-
5 x 3 Bench Press
5 sets of 3 Rep
Score Notes: 45-95 last 3,sets at 95lb

WOD:
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
-
L1: 2 Rounds of 25
L2: 2 Rounds of 50
L3: As RX, no partitioning.
Tuff one.
5 pullups 10 push-ups 10 sit-up 5 pullups 10 air squats X10 27:42. beat my last score by 1:13- Not bad.

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Patrick, Angie is a REAL NASTY girl!! Great job on the PR!

400 m run
10 Leg Swings on each leg in both directions
10 Single leg Jumps on each leg
10 Penguin Clamp jumps
10 High Tap Jumps
40 Pushups
10 Pike Pushups
27 Supported Squat workout
10 Scap Pulls
11 Pull Ups
5 Close Grip Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
EMOM 5 mins: Thruster - 75/55 lbs + 20/10 lbs / 5 mins :

25 Thrusters, 75 lbs @ 25 reps
25 Thrusters, 95 lbs @ 25 reps
25 Thrusters, 115 lbs @ 20 reps

70 Reps

EVENING:
1.14 mi Dog Walk

16 Scap Pulls
11 Pull Ups
5 Close Grip Chin Ups

5 Back Squats @ 185 lbs
5 Back Squats @ 215 lbs
13 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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Nice work on the Back Squats Bill. They felt heavy for me today.
11.30.2021 Tues.
Warm-Up:
Crossover Symettry Band Routine
2 Rounds
500M Bike
10 Good Mornings
10 KB swings @ 44lb
10 KB goblet squats @ 44lb

Strength:
9 x 3 Back Squat Builder 1
E2MOM x 18

3 Back Squats
0/2/4: 70%
6/8/10: 75%
12/14/16: 80%
Score Notes: 120-135lb

WOD:
Bad Decisions
21-15-9
Assault Bike Calories
Wall Balls
Alternating DB Snatch
23 Cal Row / 16lb KB. Only made 21-15 whole right side of stomach muscle's crapped up. 10:31

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Not Bad on those Back Squats and that Bad Decisions WOD, Patrick!

WU:
1 mi run
0 Leg Swings on each leg in both directions
10 Single leg Jumps on each leg
10 Penguin Clamp jumps
10 High Tap Jumps
40 Pushups
10 Pike Pushups
27 Supported Squats workout
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)
Burgner Warm Up

WOD:
Muscle Snatches 1-1-1-1-1,
Power Snatches 1-1-1-1-1,
Squat Snatches 1-1-1-1-1 :
1 Muscle Snatch @ 65 lbs
1 Muscle Snatch @ 75 lbs
1 Muscle Snatch @ 95 lbs
0 Muscle Snatches @ 115 lbs
1 Muscle Snatch @ 100 lbs
0 Muscle Snatches @ 105 lbs
1 Muscle Snatch @ 100 lbs
1 Power Snatch @ 65 lbs
1 Power Snatch @ 75 lbs
1 Power Snatch @ 95 lbs
0 Power Snatches @ 115 lbs
1 Power Snatch @ 100 lbs
0 Power Snatches @ 100 lbs
1 Power Snatch @ 100 lbs
1 Squat Snatch @ 75 lbs
1 Squat Snatch @ 80 lbs
1 Squat Snatch @ 95 lbs
0 Squat Snatches @ 100 lbs
1 Squat Snatch @ 95 lbs
1 Squat Snatch @ 95 lbs

I didn't have it today. Did less than I did on my last attempt in March. :(

Evening:
1.36 mi Dog Walk
16 Scap Pulls
9,1 Pull Ups
5 Close Grip Chin Ups

5 Deadlifts @ 190 lbs
5 Deadlifts @ 220 lbs
17 Deadlifts @ 250 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs

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12/02/2021 Thurs
WarmUp:
Row 500M
10 Min PVC Snatch warm-up

Strength:
Snatch 1.1
Every 2 minutes for 16 minutes
Score Notes: 45-75lb

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1.26 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
1.5 mi Dog Walk
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 75 lbs
5 Shoulder Press @ 85 lbs
11 Shoulder Press @ 100 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:
1 mi run
10 Leg Swings on each leg in both directions
10 Single leg Jumps on each leg
10 Penguin Clamp jumps
10 High Tap Jumps
40 Pushups
10 Pike Pushups
27 Supported Squats workout
20 Scap Pulls
11 Pull Ups
6 Close Grip Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)
3 45# Back squats
3 135# Back Squats
3 225# Back Squats

WOD:
For time:
20 Back Squats, 225 lbs
40 Toes-to-bars
60 Row Calories

10 mins 43 secs

The squats weren't as low as I'd have liked & the TTB were tough!

Evening:
1.53 mi Dog Walk
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 125 lbs
5 Bench Press @ 145 lbs
11 Bench Press @ 165 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 lb

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WU:
1 mi run
10 Leg Swings on each leg in both directions
10 Single leg Jumps on each leg
10 Penguin Clamp jumps
10 High Tap Jumps
10 Pike Pushups
27 Supported Squats workout
20 Scap Pulls
11 Pull Ups
6 Close Grip Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
3 rounds of:
Row, 500 m
21 Push-ups
12 Strict Toes-to-rings

14 min 14 sec

My arms felt this one!!

Evening:
1.53 mi Dog Walk
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
3 Back Squats @ 190 lbs
3 Back Squats @ 200 lbs
3 Back Squats @ 230 lbs
14 Back Squats @ 255 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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Nice work Bill

12/07/2021 Pearl Harbor Day 80 yrs ago.....
Warmup:
Bike 10Cal / then 2 sets:
10 pushups
10 goodmornings with twist
.30 squat holdt

Strength:
10 x 2 2 Deadlifts OTM x 10
EMOM x 10
2 Deadlifts
115-205LB Lower back bothering me

WOD:
No Witnesses
4 Rounds for Time:
30 Push-Ups
20 Toes to Bar
10 Deadlifts
15:59 only 115LB DL, did Knee to Elbows. 120 PUSH-UPS

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Thanks Patrick! Not bad on that No Witnesses WOD either! TTBs (& KTEs) are nothing to sneeze at!

At Base Globo:
WU:
.2222222 mi Walk
.5555555 mi run
.2222222 mi Walk
1 min on Jacobs Ladder, 118 ft
10 Leg Swings on each leg in both directions
10 Single leg Jumps on each leg
10 Penguin Clamp jumps
10 High Tap Jumps
40 Pushups
10 Pike Pushups
27 Supported Squats workout
20 Scap Pulls
12 Pull Ups
6 Close Grip Chin Ups
50 Burpees (Yay! Burpees!!)
Burgener Warm Up

WOD:
Double Isabel
60 snatches @ 65#

9 Min 44 Sec

Tried to work on form, I did the 1st 10 as hang power snatches. I did the 1st thirty in a little over 5 min. I ended up doing the snatches in subsets of 2 or 3 reps. This was brutal.

Evening:
.6 mi Dog Walk

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Bill- Lots of Snatch work!!!

12/08/2012-Wed
Warmup
Row 500M then 2 Sets
10 PVC Squats
10 push-ups
10 Goodmornings
10 Lunges

Strength:
8 x 2 Front Squat Builder 2
Every 2 Minutes for 16 Minutes, Perform 2 Reps
On the 0-2 @ 80%
On the 4-6-8@ 85%
On the 10-12-14 @ 90%
125-135LB

WOD:
60 Grit
5 Intervals - 2:00 minutes on, 2:00 minutes rest

10 Clusters
Max Cal Assault Bike in remaining time
34 Cal on Bike, 55LB on Clusters- That was a good one

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Yeah Patrick, it was!! Ripped my pinkie doing it!

Way to go on the front squats and that 60 Grit WOD!

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
40 Pushups
10 Pike Pushups
27 Supported Squats workout
50 Burpees (Yay! Burpees!!)

WOD:
Row, 1000 m
50 Thrusters, 45 lbs
30 Pull-ups
Row, 750 m
25 Thrusters, 45 lbs
15 Pull-ups
Row, 500 m
15 Thrusters, 45 lbs
9 Pull-ups

19:26

Modified Jackie +! I did the Jackie round in around 9:20+, the second round in around 15 min. The thrusters weren't as low as I'd Have liked. I tried pushing my heals into the rower before pulling with my arms. I did the rows in 4:30, 3:10, and 2:10. Not a bad WOD.

Evening:
1.41 mi Dog Walk
17 Scap Pulls
13 Pull Ups
7 Close Grip Chin Ups
10 1.5 Pood KBS
3 Deadlifts @ 205 lbs
3 Deadlifts @ 235 lbs
16 Deadlifts @ 260 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs

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Nice Work Bill

12/09/2021-Thurs
Warmup:
Symmetery Band work- 10Min
15Cal Bike
2 rounds
10 Ring rows
5 pushups
10 PVC Squats

Skillzzz
EMOM x 30min- Work at least 30sec.

For ME:
Minute 1: Pull-ups
Minute 2: 20 Second Hollow Hold (Accumulate)
Minute 3: Ring-Dips
Minute 4: Bar Hang / Bike Sprint
Minute 5: Rest

Nice easy one for a change.......

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Patrick, awesome work on that Skillzz WOD!

WU:
1.06 mi Run
10 Leg Swings on each leg in both directions
10 Single leg Jumps on each leg
10 Penguin Clamp jumps
10 High Tap Jumps
40 Pushups
10 Pike Pushups
27 Supported Squats workout
20 Scap Pulls
11 Pull Ups
6 Close Grip Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
21 135# Cleans
21 Ring Dips
6:47

I was going to do Extended Elizabeth. But, then my Boss call saying that I needed to complete my time sheet! I had to quit and make sure I get paid!!

Evening:
20 Scap Pulls
11 Pull Ups
4 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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.25 mi Dog Walk (Got rained out!!)
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 135 lbs
3 Bench Press @ 155 lbs
11 Bench Press @ 175 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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At Base Globo:
WU:
.2222222 mi Walk
500 m row
1 min on Jacobs Ladder, 118 ft
10 Leg Swings on each leg in both directions
10 Single leg Jumps on each leg
10 Penguin Clamp jumps
10 High Tap Jumps
40 Pushups
10 Pike Pushups
27 Supported Squats workout
20 Scap Pulls
12 Pull Ups
6 Close Grip Chin Ups
50 Burpees (Yay! Burpees!!)

WOD:
run 2500m

17:41

Evening:
1.17 mi Dog Walk

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WU:
1.03 mi run
10 Leg Swings on each leg in both directions
40 Pushups
10 Pike Pushups
27 Supported Squats workout
20 Scap Pulls
12 Pull Ups
8 Close Grip Chin Ups
50 Burpees (Yay! Burpees!!)

WOD:
24 Deadlifts, 215 lbs
24 Floor Press, 160 lbs
24 Cleans, 105 lbs

about 8 Min

This was tough! I had to break these into singles or subsets.

Evening:
1.73 mi Dog Walk

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12/10/2021-Friday
Strength:
8 x 2 Back Squat Builder 2
2 Backsquats E2MOM x 16 Minutes

On the 0-2 @ 80%
On the 4-6-8 @ 85%
On the 10-12-14 @ 90%
125, 135 165lb, 170lb 1x

WOD:
34…?
3 Rounds for Time

34 Box Jumps
12 Calorie Row
10 Handstand Push-Ups
6 Wall Balls
14:19- 20lb DB step ups 16lb WB 12 cal row

12/13/2021 Monday
Strength
Deadlift On the 2:00 x 6 Sets:
Deadlift
On the 2:00 x 6 Sets:
Set #1+3+5 - 3 Reps
Sets #2+4+6 - 1 Reps
Off the clock upon finishing:
1 Set of 10 Reps
135-245lb 185 10x

WOD:
Tannerite
3 Rounds for Time:

9 Deadlifts
12 Bar Facing Burpees
15 Calorie Assault Bike
8:36- 155lb 9 DL 12 burpee over bar 12 cal row

12/14/2021- Tues
Warm-up
Bike 15CAL
2 rounds
15
10 low stepups
10 air-squats

Strength:
Push Press
5 sets of 3 reps
First work set starts at 65%
75-105lb

WOD:
141221
21-15-9

Push Press
Toes to Bar
Box Jump Overs
65lb K2E STEP-OVER 24IN BOX

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12/15/2021 Wed.
warm-up
Symenntry Band Wok
10 Cal on Bike then 2 Rounds
5
5
10 Ring-rows

Strength:
9 x 3 Back Squat Builder 1
E2MOM x 18

3 Back Squats

0/2/4: 70%
6/8/10: 75%
12/14/16: 80%
115-135lb

WOD:
151221
2 Rounds for Time:

Wall Balls
Pull-Ups
10:22 / 30 30 WB 30 30 pullups jumping pullups ring rows

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Great work on all those WODs, Patrick!!

WU:
1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
22 Scap Pulls
11 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
1 Pullup
5 Deadlifts @ 220 lbs
1 Pullup
3 Deadlifts @ 250 lbs
1 Pullup
17 Deadlifts @ 275 lbs
1 Pullup
8 Deadlifts @ 145 lbs
1 Pullup
8 Deadlifts @ 145 lbs
1 Pullup
8 Deadlifts @ 145 lbs
1 Pullup
8 Deadlifts @ 145 lbs
1 Pullup
8 Deadlifts @ 145 lbs
1 Pullup

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.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
22 Scap Pulls
11 Pull Ups
5 Close Grip Chin Up
5 Shoulder Press @ 85 lbs
3 Shoulder Press @ 100 lbs
6 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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50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
22 Scap Pulls
11 Pull Ups
5 Close Grip Chin Up
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 215 lbs
3 Back Squats @ 245 lbs
15 Back Squats @ 270 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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Nice work Bill

12/17/2021- Friday
Strength:
3 x 1 3 position Snatch work
High Hang Snatch
3reps x 3sets
60-65%
*Unbroken Sets*

Below the Knee Snatch
(Not on floor)
2reps x 3sets
70-75%
*Unbroken Sets*

Snatch from Floor
1rep x 6sets
75-95%
Went at if very lite as my shoulder was hurting. stuck to 35lb bar did on at 55LB

WOD:
3 Rounds for Time:

12 Hang Power Snatch
18 Lunges
L1: (75/55)
L2: (95/65) | Front Rack Lunges
L3: (95/65) | Overhead Lunges
Again VERY Lite 35lb Bar. Did OV Lunges. 4:04 went real fast.....

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Thanks Patrick! Great snatch & OHS work!!

1.5 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
10 Pull Ups
6 Close Grip Chin Up
10 1.5 Pood KBS
5 Bench Press @ 145 lbs
3 Bench Press @ 165 lbs
11 Bench Press @ 185 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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1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
10 Pull Ups
10 Close Grip Chin Up
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 115 lbs
5 Back Squats @ 145 lbs
5 Back Squats @ 170 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs

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1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Up
10 1.5 Pood KBS
5 Bench Press @ 80 lbs
5 Bench Press @ 100 lbs
5 Bench Press @ 115 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

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1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
14 Scap Pulls
10 Pull Ups
5 Close Grip Chin Up
10 1.5 Pood KBS
1 Pullup
5 Deadlifts @ 115 lbs
1 Pullup
5 Deadlifts @ 145 lbs
1 Pullup
5 Deadlifts @ 175 lbs
1 Pullup
10 Deadlifts @ 145 lbs
1 Pullup
10 Deadlifts @ 145 lbs
1 Pullup
10 Deadlifts @ 145 lbs
1 Pullup

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1.43 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
14 Scap Pulls
10 Pull Ups
5 Close Grip Chin Up
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

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.5 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Up
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 195 lbs
5 Back Squats @ 220 lbs
13 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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1.48 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
11 Pull Ups
7 Close Grip Chin Up
10 1.5 Pood KBS
5 Bench Press @ 130 lbs
5 Bench Press @ 150 lbs
12 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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1.65 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
11 Pull Ups
7 Close Grip Chin Up
10 1.5 Pood KBS
10 10" Box Jumps
5 Deadlifts @ 195 lbs
5 Deadlifts @ 220 lbs
17 Deadlifts @ 250 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
8 Deadlifts @ 150 lbs
1 Pullup

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1.2 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
11 Pull Ups
7 Close Grip Chin Up
10 1.5 Pood KBS
5 Shoulder Press @ 80 lbs
5 Shoulder Press @ 90 lbs
12 Shoulder Press @ 100 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

Set a 12 rep PB! Nice way to end the year! Happy New Year!!

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1 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 Pushups
10 Pike Pushups
27 Assisted Squat Warm up
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
AMReps in 5 mins:
Squat Clean, 135 lbs, 11 reps
Jerk, 135 lbs, 11 reps

Evening:
1.05 mi Dog Walk
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Up
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
3 Back Squats @ 205 lbs
3 Back Squats @ 235 lbs
15 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