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50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pick Push ups
13 Pull Ups
9 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
3 Bench Press @ 150 lbs
3 Bench Press @ 175 lbs
17 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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Nice work Bill

11.16.2022
Strength:
E2x20 Clean and Jerk
Every 2 Minutes for 20 Minutes, Perform:
1 Clean and Jerk
Beginning at 70% and build
125 lbs @ Rx
Score Notes: 75-125 fail at 135lb

WOD:
The Chief
"The Chief"
5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 between each AMRAP.
318 reps @ Scaled 95lb

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11.21.2022- Mon
WU:
3 Rounds
bike 250M
10 good mornings
5 leg swings each leg
10 air-squats
.30 squat hold

Strength:
3 x 5 Wendler Deadlift Week 4 (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
155 lbs @ Rx
100-125-155LB

WOD:
211122
4 Rounds for Time

15 Deadlifts
400m Run
12:07 @ Scaled
Score Notes: 95lb

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11.22.2022- Tues
WU:
Band work
Bike 10Cal
2 Rounds
Row 250M
10 Good Mornings
10 Pass thru's
10 OVH Sq w/PVC

Strength:
Top to Bottom Snatch Complex
E2MOM x 14

1 Hi-Hang Snatch
1 Hang Snatch
1 Low-Hang Snatch
1 Snatch
75 lbs @ Rx
Score Notes: 55-75lb

WOD:
Snatch Me If You Can
For 3 Cycles:
In 3 minutes…
300m Row
Max Reps Squat Snatches
Rest 3 minutes
25 reps @ Scaled
Score Notes: 45-60lb

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Hey Bi!!ll- Hope you had a Nice ThanksGiving

11.25.2022-Friday
Group warm-up there were 18 of us!!
WOD
12 Days of Thankfulness
Run 1 Lap
2 Muscle Ups Rings/ Bar/ Jumping
3 db/kb Thrusters 50/35
4 Box Jump Overs
5 Hspu
6 C2b Pull ups
7 K.b. Swings
8 K.b/Db Snatches
9 Toes 2 Bar
10 Ovh Walking Lunges 45/25 Plate
11 Ring Dips
12 D Bal Cleans 90/60 (Over Shoulder)

36:10 @ Scaled- Only made thru round 10 as I had work duty at 10am

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11.28.2022-Mon
WU:
3 Rounds
Bide 300M
10 Ring-Rows
10 Push-ups
.30 Plate hold

Strength:
10 x 1 Back Squat 1RM
Back Squat 1RM
lbs @ Rx 145lb
Score Notes: Post shoulder PR 115-145lb old man PR!!

WOD:
Trouble
AMRAP x 8

100 Double Unders
25 Pull-Ups
25 Push-Ups
1 + 120 @ Scaled
Score Notes: Set of 10 PU and ringrows. Should hurts on push-ups

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Patrick, Thanks! I did! Plenty of food, lots of family. and great weather! I hope yours was as good! Great WOD work! Watch that shoulder!!

50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pick Push ups
10 Pull Ups
8 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
5 Bench Press @ 85 lbs
5 Bench Press @ 110 lbs
5 Bench Press @ 130 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

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50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pike Push ups
10 Pull Ups
8 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
5 Shoulder Press @ 100 lbs
5 Shoulder Press @ 115 lbs
2 Shoulder Press @ 130 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs

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50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pike Push ups
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
3 Back Squats @ 210 lbs
3 Back Squats @ 240 lbs
17 Back Squats @ 270 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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12.9.2022

Strength:
3 x 5 Wendler Back Squat Week 1
Warm up as needed then perform...
5 @ 65%
5 @ 75%
5+ @ 85%
120 lbs @ Scaled
Score Notes: 75-120lb…. DL injury recovery

WOD:
4 Rounds for Time:

15 Toes to Bar
25’ Walking Lunge
15 Wall Balls
25’ Walking Lunge
10:19 @ Scaled
Score Notes: K2E 10lb WB sets of 10WB lunges no weight

12.12.2022
Strength:
Front Squat Tempo V2
E2MOM x 14
2 Front Squats @ 73X1
7 down | 3 at bottom | Explode up | one breath at the top
95 lbs @ Rx
Score Notes: 45-95lb.. Fun

WOD:
FusterCluck
4 Rounds for Time:
400m Run
12-9-6-3 Clusters
18:06 @ Scaled
Score Notes: 45-65-75-85lb run 400m 4x

12.13.2022
WU:
Bank work
Bike 20Cal
2 Rounds row 250M
10 lite KB Swings
5 each arm KB Press
12 Knee Raised

Strength:
10 x 2 Split Jerk
10 Sets:
2 Split Jerks
*Ascending in load each set
115 lbs @ Rx
Score Notes: 75-115lb

WOD:
131222
Cash In: 1,000m Row
3 Rounds for Time
15 Shoulder to Overhead
15 Toes to Bar
Cash Out: 1,000m Row
18:07 @ Scaled
Score Notes: Sets of 10- row 1000m 2x T2B