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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 Supported Squats Workout
20 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

20 Back Squats @ 135lbs

WOD:
Mary:
20:00 AMRAP:
5 Strict Handstand Push Up/Box Assisted Handstand Push Ups, 24 in
10 Pistols on 24 in box
15 Pull-ups

11 rounds, 330 reps, far more than my last attempt. Pull Ups were the worst.

Evening:
1.52 mi dog walk
20 Scap Pulls
10 1.5 Pood DLs
10 1.5 Pood KBS

21-15-9 reps of:
Thruster, 45 lbs
Pull-up

3 Back Squats @ 135 lbs
3 Back Squats @ 155 lbs
15 Back Squats @ 175 lbs
10 Back Squats @ 100 lbs
10 Back Squats @ 100 lbs
10 Back Squats @ 100 lbs
10 Back Squats @ 100 lbs
10 Back Squats @ 100 lbs

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At Base Globo:
WU:
.2222222 mi Walk
1.0 mi run
.2222222 mi walk
1 min on Jacobs Ladder, 112 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
10 Pike Push Ups
27 Assisted Squat workout
20 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
5 Neutral grip Pullups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
21-15-9 reps of:
Thruster, 45 lbs
Pull-up

20 Back Squats @ 135#

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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 Supported Squats Workout
20 Scap Pulls
12 Pull Ups
6 Close grip Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

21-15-9 reps of:
Thruster, 45 lbs
Pull-up

20 Back Squats @ 135lbs

WOD:
Grace:
30 Clean & Jerks, 135 lbs

12:49

Not my fastest time, but not my slowest either. I hadn't done that in a while. The first 10 were tough, the last 5 felt better.

Evening:
1.37 mi Dog Walk
20 Scap Pulls
10 Pull Ups
10 close grip chin ups
10 1.5 Pood KB DLs
10 1.5 pood KBS
3 Deadlifts @ 220 lbs
3 Deadlifts @ 250 lbs
21 Deadlifts @ 285 lbs
1 Pull up
8 Deadlifts @ 160 lbs
1 Pull up
8 Deadlifts @ 160 lbs
1 Pull up
8 Deadlifts @ 160 lbs
1 Pull up
8 Deadlifts @ 160 lbs
1 Pull up
8 Deadlifts @ 160 lbs
1 Pull up

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Nice work on Grace Bill!! Sorry I have not posted in awhile, I'll work on doing better!

7.28.2022 Thurs.
WU:
Band Work
Row 400M
3 Rounds
5 pull-ups
10 Push-ups
10 med-ball cleans
10 pass-thru's

WOD:
Thursday Throwdown
on the 7:00 5 rounds
20 Cal Bike
16 DB shoulder to OVH 8 each arm
6 sand bag cleans
2 rope climbs
Did 15Cal Bike, 20lb DB press, 60lb sandbag cleans, 1 rope climb. After 1st round wee cut to 5Min rounds.
16:12- Just kept going......

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Patrick! Great to hear from you! Great work on that Thursday throwdown!

WU:
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
20 Scap Pulls

WOD:
21-15-9 reps of:
Thruster, 45 lbs
Pull-up

20 Back Squats @ 135 lbs

3 Shoulder Press @ 91 lbs
3 Shoulder Press @ 105 lbs
6 Shoulder Press @ 115 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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7/29/2022-Friday
WU:
Band Work
Bike 10Cal

Strength:
Power Snatch / Hang Power Snatch
55-75lb Failed at 85lb

WOD:290722
5-10-15-10-5
Power Snatch
Situps
55lb for me
6:42

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At Base Globo:
WU:
.2222222 mi Walk
1.0 mi run
.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
10 Pike Push Ups
27 Assisted Squat workout
20 Scap Pulls
11 Pull Ups
8 Close grip Chin Ups
5 Neutral grip Pullups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
12:00 AMRAP:
20 GHD Sit-ups
20 Single Arm Dumbbell Snatches, 50 lbs

2 rounds + 20 GHD Sit-ups + 2 Single Arm Dumbbell Snatches, 102 reps

I was surprised at how easy the 50# DBs were to snatch. Still, the DB Snatches are somewhat of a goat for me.

Evening:
1.52 mi Dog Walk

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NIce WORK BILL

08/01/2022-MONDAY
WU:
Band Work
10Cal Bike
2 Rounds
250cal Row
10 lunges
10 air-squats
10

Strength:
Squat Clean & Jerk 10Min EMOM
65-115LB

WOD:
010822
AMRAP x 15
5 squat cleans
10 DB Step overs
5 Push Jerks
20 Sit-ups
85lb 20lb DB
3 rounds + 20 reps

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Thanks Patrick! Nice job on the C&J EMOM and that AMRAP!

At Base Globo:
WU:
.2222222 mi Walk
500 m Row
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
10 Pike Push Ups
27 Assisted Squat workout
20 Scap Pulls
12 Pull Ups
9 Close grip Chin Ups
5 Neutral grip Pullups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:

Run 5000 m
I messed up and only ran 3789m in 32:12. At least my knee wasn't hurting like the dream I had last night where it hurt!

Evening:
1.52 mi Dog Walk

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At Base Globo:
WU:
.2222222 mi Walk
1.36 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
10 Pike Push Ups
27 Assisted Squat workout
20 Scap Pulls
13 Pull Ups
8 Close grip Chin Ups
5 Neutral grip Pullups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

Evening:
20 Scap Pulls
11 Pull Ups
8 Close Grip Chin Ups
10 1.5 Pood DLs
10 1.5 Pood KBS
5 Bench Press @ 145 lbs
3 Bench Press @ 165 lbs
15 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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8.03.2022-Wednesday
WU:
Lite band work
2 rounds
bike 10cal
row 400m
10 air-squats
10 pass-thurs

Strength
Front Squats
6 @65%
6 @65%
5 @70%
5 @70%
4 @75%
4@75%
75-125lb

WOD: For Time
300 SU
20Cal Bike
20 DB Thrusters
Did it all wrong..... only supposed to due 1 round, I did 2 rounds in 20Min

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Great work on that WOD Patrick! Even better that you did it twice!! ;)

At Base Globo:
WU:
.2222222 mi Walk
1.36 mi run up Accelerator Runway
.2222222 mi walk
1 min on Jacobs Ladder, 112 feet
10 leg swings on each leg in both directions
40 Push Ups
10 Pike Push Ups
20 Scap Pulls
10 Close grip Chin Ups
5 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)

WOD:
75 Toes-to-bars
Bike, 2.5 mi

About 20 min

Evening:
20 Scap Pulls
11 Pull Ups
7 Close Grip Chin ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 12" Box Jumps
5 Deadlifts @ 235 lbs
3 Deadlifts @ 270 lbs
10 Deadlifts @ 300 lbs
1 Pull Up
8 Deadlifts @ 160 lbs
1 Pull Up
8 Deadlifts @ 160 lbs
1 Pull Up
8 Deadlifts @ 160 lbs
1 Pull Up
8 Deadlifts @ 160 lbs
1 Pull Up
8 Deadlifts @ 160 lbs
1 Pull Up

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50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
20 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups

5 Shoulder Press @ 95 lbs
3 Shoulder Press @ 110 lbs
2 Shoulder Press @ 125 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
9 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ lbs
3 Back Squats @ 230 lbs
15 Back Squats @ 260 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs

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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 KB DLs
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 110 lbs
5 Back Squats @ 135 lbs
5 Back Squats @ 165 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs

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08.08.2022 Mon
WU:
Band work
Bile 10Cal
3 Rounds
10 lunges
3 pull-ups
10 air-squats
10 sit-ups

strength
Back Squat 2EMOM
5 @ 70%
5 @ 70%
4 @ 75%
4 @ 75%
3 @ 80%
3 @ 80%
95-145lb

WOD:
Ladder of Success
4-8-12-16-20-16-12-8-4 Reverse Lunges
2-4-6-8-10-8-6-4-2 C2B PULL-UPS
Did to 20 lunges with 45lb bar then no bar, strict pull-ups
14:28

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Patrick, way to go on that Ladder of Success!!

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 KB DLs
10 1.5 Pood KBS
5 Bench Press @ 80 lbs
5 Bench Press @ 100 lbs
5 Bench Press @ 120 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
.5555 mi run
.2222222 mi walk
1 min on Jacobs Ladder, 102 feet
10 leg swings on each leg in both directions
40 Push Ups
10 Pike Push Ups
20 Scap Pulls
10 Close grip Chin Ups
5 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)

WU:
CrossFit Total
1 Back Squat @ 315 lbs
1 Shoulder Press @ 125 lbs
1 Deadlift @ 335 lbs

35 lbs less than my last attempt on October 2020. :( At least the DL felt good. Maybe I could've gone heavier.

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Bill nice work on Cross-Fit total.

08/10/2022 Wed.
WU-
Bandwork
Bike 10Cal
3 Rounds
Row 300M
10 lunges
10 KB Swings
10 Pass-thrus

Strength- Deadlift Stop Triples
Release bar every move DL 3X for
135 - 215LB

WOD:
100822
AMRAP X 12
3 deadlifts
12 step-ups
48 SU
6 rounds +14 - Kept on moving

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Patrick, thanks!! Great work on the DLs & that AMRAP! Very impressive!!

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 KB DLs
10 1.5 Pood KBS
10 12" Box Jumps
1 Pull Up
5 Deadlifts @ 125 lbs
1 Pull Up
5 Deadlifts @ 160 lbs
1 Pull Up
5 Deadlifts @ 190 lbs
1 Pull Up
8 Deadlifts @ 160 lbs
1 Pull Up
8 Deadlifts @ 160 lbs
1 Pull Up
8 Deadlifts @ 160 lbs
1 Pull Up

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1,52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
20 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
5 Shoulder Press @ 50 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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8.12.2022-Friday
WU: Band work
Bike 10Cal

Strength: Power Snatch / Squat Snatch 1 each E2MOM
55-85LB

WOD
Wrangled:
6 rounds for time
5 Power Snatch
5 K2E
10 alt DB Snatch
10 Cal Bike
19:01- just kept going at steady pace.....

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Great Snatch Work Patrick!!

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
50+SUs
DU Attempts
40 Push Ups
10 Pike Push Ups
20 Scap Pulls
10 Close grip Chin Ups
5 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)

WOD:
Nancy:
5 rounds of:
Run, 400 m
15 Overhead Squats, 95 lb

20:58

2 min and 2 sec faster than my last attempt on 11 Sept 2019. OHS weren't as low as I like, but this was one of my fastest RXed Nancy times! Not bad for 65! ;)

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Great work on Nancy Bill!!

08.15.2022- Monday
WU:
Band Work
Bike 10 Cal
3 Rounds
row 300M
!0 Push-ups
10 Pausing Good Mornings
10 air-squats

Strength:
Bear Complex _ work to Heavy
1 power clear
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press from behind neck
65-95lb

WOD:
Bear Necessities:
3 Rounds for Time:
5 Bear Complex
10 Cal Bike/Row
50 DU Unders / SU for me......
13:24- This worked my Legs!!!! Did sets of 4 on Bear Complex not 5

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Patrick, Thanks! Impressive work on that WOD!

At Base Globo:
WU:
.2222222 mi Walk
1.36 mi run up Accelerator Runway
.2222222 mi walk
1 min on Jacobs Ladder, 124 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
7 Close grip Chin Ups
4 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)

WOD:
5 rounds of:
Dumbbell Front Rack Lunge, 50 lbs, 50 ft
25 Pull-ups

15:01

Evening:
.69 mi Dog Walk
20 Scap Pulls
10 Pull Ups
4 Close grip Chin Ups
5 Bench Press @ 130 lbs
5 Bench Press @ 150 lbs
17 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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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
40 Push Ups
10 Pike Push Ups
27 Supported Squats Workout
20 Scap Pulls
10 Pull Ups
7 Close grip Chin Ups
50 Burpees (Yay! Burpees!!)
Burgner Warm up
10 jumps on to 10# bumper plates

WOD:
7 rounds of:
30 Single Unders
3 Hang Snatches @ 65 lbs

6:17
Going from the SUs to the Hang Snatches was tough mentally.

Evening:
20 Scap Pulls
12 Pull Ups
7 Close grip Chin Ups
5 Deadlifts @ 210 lbs
5 Deadlifts @ 240 lbs
21 Deadlifts @ 275 lbs
1 Pull Up
8 Deadlifts @ 160 lbs
1 Pull Up
8 Deadlifts @ 160 lbs
1 Pull Up
8 Deadlifts @ 160 lbs
1 Pull Up
8 Deadlifts @ 160 lbs
1 Pull Up
8 Deadlifts @ 160 lbs
1 Pull Up

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50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
20 Scap Pulls
12 Pull Ups
7 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
5 Shoulder Press @ 85 lbs
5 Shoulder Press @ 100 lbs
6 Shoulder Press @ 115 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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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 Supported Squats Workout
20 Scap Pulls
13 Pull Ups
6 Close grip Chin Ups
50 Burpees (Yay! Burpees!!)

WOD:
5 rounds of:
10 Wall Facing Handstand Push-ups
20 GHD Sit-ups

8 min 35 sec

I am goingto feel this one in a few days!!

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1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
20 Scap Pulls
12 Pull Ups
7 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 @ 210 lbs
17 Back Squats @ 235 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
1.27 mi run up Accelerator Runway
.2222222 mi walk
1 min on Jacobs Ladder, 124 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
6 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)

WOD:
10:00 AMRAP:
Run, 400 m
max rep Strict Pull-ups
max rep Strict Dips

67 reps = 13/13, 10/12, and 6/13

Evening:
1.52 mi Dog Walk
20 Scap Pulls
12 Pull Ups
7 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
3 Bench Press @ 140 lbs
3 Bench Press @ 160 lbs
17 Bench Press @ 180 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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8.17.2022
Strength:
5 x 5 Bench Press
75-95LB

WOD:
AMRAP x 4
Push-Ups
Toes to Bar
Rest 4 Minutes
AMRAP x 4
Handstand Push-Ups
Pull-Ups

Rep Scheme: Start with 2 of each and add 2 until time is complete. EX: 2-4-6-8-10-12…
84 Reps - DB press others RX

8.19.2022
Strength-
Push Jerk Doubles
E2MOM x 14
65-125lb

WOD:
90822
AMRAP x 6

8 Right Arm DB S2O
8 Reverse Lunges
8 Left Arm DB S2O
8 Reverse Lunges

L1: (25/15) | No DB on Lunges
L2: (35/25) | front rack DB lunges
L3: (50/35) | OVH DB Lunges

*DO NOT DROP YOUR DUMBBELL*
**5 Burpee Penalty if the DB is not controlled to the floor
4+16 scaled
15lb did lunges & push press

Bench Press 5 x 5
75-115LB

WOD:
The General
3 Rounds for Time:

10 Power Cleans
20 Lateral Barbell Burpees
400m Run

L1: (75/55) | 15 LBB | Row if needed
L2: (95/65)
L3: (115/85)
GOAL: 10-12 Minutes | CAP = 15:00
12:53 @ Scaled / 75lb 15-10-10 on burpee’s did all cleans

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Great work Patrick!!

1.52 mi Dog Walk
20 Scap Pulls
12 Pull Ups
7 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 12" Box Jumps
3 Deadlifts @ 225 lbs
3 Deadlifts @ 255 lbs
22 Deadlifts @ 280 lbs
1 Pull up
8 Deadlifts @ 160 lbs
1 Pull up
8 Deadlifts @ 160 lbs
1 Pull up
8 Deadlifts @ 160 lbs
1 Pull up
8 Deadlifts @ 160 lbs
1 Pull up
8 Deadlifts @ 160 lbs
1 Pull up

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50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
20 Scap Pulls
12 Pull Ups
7 Close grip Chin Ups
3 Shoulder Press @ 95 lbs
3 Shoulder Press @ 105 lbs
4 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 mi Walk
1.27 mi run up Accelerator Runway
.2222222 mi walk
1 min on Jacobs Ladder, 124 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
11 Pull Ups
6 Close grip Chin Ups
5 Neutral grip Pullups

WOD:
2 rounds of:
Run, 1 mi
50 Burpees (Yay! Burpees!!)


40:41

The 1st run took me 12:30. The 1st set of 50 Burpees (Yay! Burpees!!) took me about 7 min. The 2nd run was 14 min and the 2nd set of 50 Burpees (Yay! Burpees!!) was about 6 minutes.

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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, 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
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
:O I twisted my right ankle on the landmine bar holder on the bottom of the pull up rig!! :(
50 Burpees (Yay! Burpees!!)

WOD:
Deadlift : 5-5-5-5-5 :
5 Deadlifts @ 135 lbs
5 Deadlifts @ 185 lbs
5 Deadlifts @ 225 lbs
5 Deadlifts @ 275 lbs
2 Deadlifts @ 315 lbs

I wanted to try more, but 2 @ 315 took it out of me

Evening
.42 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
5 Bench Press @ 150 lbs
3 Bench Press @ 170 lbs
15 Bench Press @ 190 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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Nice Work Bill!!

08/22/2022
Strength:
Bench Press 5 x 5
75-115lb

WOD:
The General
3 Rounds for Time:

10 Power Cleans
20 Lateral Barbell Burpees
400m Run

L1: (75/55) | 15 LBB | Row if needed
L2: (95/65)
L3: (115/85)
GOAL: 10-12 Minutes | CAP = 15:00
Score Notes: Mod 75lb 15-10-10 on burpee’s did all cleans

8-29-2022- Monday
Strength:
1 x 1 Strict Press 1 Rep Max
Shoulder Press 1 Rep Max
try to get 7 heavy singles in.
65-85lb

WOD:
290822
4 Rounds for Time:

25 Wall Balls
600m Run

L1: 20 WB/400m @ (14/10)
L2: (16/12)
L3: (20/14)
GOAL: < 18:00 | CAP = 20:00
Score Notes: L1 - 600 1st run then 400m 12lb WB sets of 20

8/31/2022- Wed.
WU:
Band work
Bike 10Cal
2 rounds
10 cal row
10 lunges
10 situps
10 cal Bike

Strength:
Back Squat Heavy Single
Score Notes: 95-175lb

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2 Sept:
At Base Globo:
WU:
.2222222 mi Walk
500 m row
.2222222 mi walk
1 min 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
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:
2021 CrossFit Games Individual Quarterfinals - Test 5

9 Snatches, 95 lbs
9 Burpees (Yay! Burpees!!)
6 Snatches, 95 lbs
6 Burpees (Yay! Burpees!!)
3 Snatches, 95 lbs
3 Burpees (Yay! Burpees!!)

8:19

About a minute slower than last year's attempt!

7 Sept:
At Base Globo:
WU:
.2222222 mi Walk
500 m row
1 min 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
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
.2222222 mi walk
50 Burpees (Yay! Burpees!!)

WOD:
""Death By" : 1 rep + 1 rep / 1 min
Chest-to-bar Pull-up

9 rounds + 5 reps (I could barely do one at a time during the last minute! But I was happy that my C2Bs seemed pretty good!)

5 min rest

"Death By" : 1 rep + 1 rep / 1 min
Overhead Squat, 0.5x bodyweight (210#)

11 rounds

My ankle was hurting me at the end and discretion is the better part of valor!

Evening :
.5 mi Dog Walk

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50 Burpees (Yay! Burpees!!)
50 Push Ups
10 Pike Push Ups
20 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
5 Deadlifts @ 130 lbs
5 Deadlifts @ 160 lbs
5 Deadlifts @ 190 lbs
1 pull up
8 Deadlifts @ 160 lbs
1 pull up
8 Deadlifts @ 160 lbs
1 pull up
8 Deadlifts @ 160 lbs
1 pull up

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9.2.2022 Friday
Strength
1 x 1 Deadlift 1 Rep Max
Score Notes: 135-255lb / been awhile since I hit 255lb

WOD:
020922
9-15-21 Reps for Time

Deadlift
Bar Facing Burpee
Assault Bike Calories

L1: (155/105)
L2: (225/155)
L3: (275/195)
GOAL: < 10:00 | CAP = 15:00
Score Notes: L1 did it all 15:19

9.5.2022- Monday
WOD:
Hero WOD:
Heroes of Kabul
13 Rounds for Time

8 Pull-Ups
26 Air Squats
21 American Kettlebell Swings (53/35 lb)
*if you have one, wear a vest (20/14)*
This workout is dedicated to the 13 service members – 11 Marines, an Army Corpsman, and a Navy Corpsman – who died on August 26, 2021, at the airport in Kabul, Afghanistan, while engaged in a dangerous, selfless mission to save the lives of others. They were assisting in the evacuation of US Citizens and friendly Afghan nationals.
The attack marked one of the deadliest days for American forces in the past decade of the 20-year war in Afghanistan — and took place just days ahead of the U.S.’s planned full withdrawal from the country that was overtaken on Aug. 15 by the Taliban.
The soldiers who sacrificed their lives were:
Did it as Partner WOD:
Scaled: 35lb KB 33:43 / legs were toast from Air Squats

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Great work on that hero WOD, Patrick!!

50 Burpees (Yay! Burpees!!)
50 Push Ups
10 Pike Push Ups
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 @ 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