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1.14 mi walk up and down Accelerator Runway

Evening:
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 @ 120 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

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Nice work on the Back Sq. Bill

1/18/2022 Tues
Warmup
Band work
Bile 15Cal
5 Slow hang clean w/PVC
5 Push Press 2/PVC
10 lite KB Swings
Row 15Cal

Strength:
Deadlift + Low Hang Power Clean
E90 x 15:00
1 rep, building in weight.
*Low Hang = 1” below knee
75-125LB fail @ 135lb

WOD:
180122
4 Rounds for Time:
12 Power Cleans
18 Kettlebell Swings
24 Calorie Row
16:17 @ Scaled
Score Notes: 75lb clean 26lb kB row and bike

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Thanks Patrick! This week is deload, so I like it! ;)

Great work on the DLs & Hang Cleans!! The Hang Cleans are tough!!

1.55 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
1 Pullup
5 Deadlifts @ 120 lbs
1 Pullup
5 Deadlifts @ 150 lbs
1 Pullup
5 Deadlifts @ 180 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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1.62 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
16 Scap Pulls
11 Pull Ups
7 Close Grip Chin Up
10 1.5 Pood KBS
5 Shoulder Press @ 50 lbs
5 Shoulder Press @ 60 lbs
5 Shoulder Press @ 70 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

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01/21/2022 Fridat
WU:
Band work
Bike 20 Cal
10 good morning
10 HRPU
5 pullups
Row 350M

E90 x 13:30
Choose one skill from each category to rotate between (3 sets each skill)

- Kip Swing/Kipping Pull-Up/Butterfly/BMU
- Bear Crawl/Wall Walk/HS hold/HS Walk
- D-ball/Sandbag/Row Sprint/Bike Sprint/Ski Sprint

WOD:
Two Tiered
15-10-5 Bar Muscle-Up
30-20-10 DB Box Step-Up
13:03 @ Scaled
Score Notes: 30lb step ups pullups dips

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Great work Patrick!

1.14 mi walk up and down Accelerator Runway with 2# weights in my hands

Evening:
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

1x [ 1 Thruster + 1 Push Press + 1 Push Jerk + 1 Split Jerk ] | 45 lbs
1x [ 1 Thruster + 1 Push Press + 1 Push Jerk + 1 Split Jerk ] | 65 lbs
1x [ 1 Thruster + 1 Push Press + 1 Push Jerk + 1 Split Jerk ] | 95 lbs
1x [ 1 Thruster + 1 Push Press + 1 Push Jerk + 1 Split Jerk ] | 115 lbs
1x [ 1 Thruster + 1 Push Press + 1 Push Jerk + 1 Split Jerk ] | 125 lbs
1x [ 1 Thruster ] | 135 lbs
1x [ 1 Thruster + 1 Push Press + 1 Push Jerk + 1 Split Jerk ] | 45 lb

I stopped at 135 because my right wrist got in the wrong position.

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1.14 mi walk up and down Accelerator Runway with 2# Dumb bell weights in my hands

Evening:
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 Back Squats @ 190 lbs
5 Back Squats @ 220 lbs
15 Back Squats @ 250 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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Nice Work Bill!! Keep it up

1.24.2022 Monday
WU:
Band work
Bike 20Cal
Row 350M

Strength:
Squat clean emom
emom 10 min
1 rep
Squat Clean
You've entered a score of: 125 lbs @ Rx

WOD:
240122
Every 3 minutes for 5 sets
15 Pull-Ups
30 Push-Ups
Max Reps Squat Cleans (in remaining time)
12 reps @ Scaled
Score Notes: Mod- sets 10pu 15 push-ups

1.25.2022-Tues
WU:
Band work
Bike 15Cal
Row 300M
10 banded good morning
10 air-squats
10 KB swings- lite

Strength:
Deadlift
Take 15 minutes to build to a 1 rep max
245 lbs @ Rx
Score Notes: 115-245lb felt good for a change

WOD:
4 Rounds for Time:
20 Deadlifts
20 Sit-Ups
20 Cal Row
L1: (115/85)
L2: (185/135)
L3: (225/155)
15:59 @ Scaled
Score Notes: L1 115lb run 300m

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Thanks Patrick! Way to go on those WODs (20 DLs!! :O )

1.14 mi walk up and down Accelerator Runway with 2# Dumb bell weights in my hands

Evening:
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 @ 135 lbs
5 Bench Press @ 155 lbs
12 Bench Press @ 175 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 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

(Boofed up the 5 rounds of 10 BPs :/ )

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Bill nicee work on the Bench- That was alot of REP's!!

01/27/2022 Thurs
WU:
Band work
Bike 20Cal
2-rounds
10 PVC Passthru's
10 Step-ups
5 pull-ups

Strength-
75 lbs @ Rx
Score Notes: 55-75lb felt heavy.....

WOD:
270122
AMRAP x 15

10 Power Snatch
20 Box Jumps
60 Double Unders
4 + 15 @ Scaled
Score Notes: 55lb psnatch step ups SU