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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 assisted squats
20 Scap Pulls
10 Pull Ups
5 close grip chin ups
10 20" Box Jumps

Qpen 22.2

In 10 min:
1 Deadlift, 225 lbs | 1 rep
1 Bar Facing Burpee | 1 rep
2 Deadlifts, 225 lbs | 2 reps
2 Bar Facing Burpees | 2 reps
3 Deadlifts, 225 lbs | 3 reps
3 Bar Facing Burpees | 3 reps
4 Deadlifts, 225 lbs | 4 reps
4 Bar Facing Burpees | 4 reps
5 Deadlifts, 225 lbs | 5 reps
5 Bar Facing Burpees | 5 reps
6 Deadlifts, 225 lbs | 6 reps
6 Bar Facing Burpees | 6 reps
7 Deadlifts, 225 lbs | 7 reps
7 Bar Facing Burpees | 7 reps
8 Deadlifts, 225 lbs | 4 reps

60 Reps total

I spent too much time fixing the bar IMHO. It would have been interesting to try a scaled weight.


Evening:
2.16 mi Dog Walk
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 90 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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At Base Globo:
.555555 mi run
1 minute on Jacobs Ladder, 118 ft
10 Leg swings on each leg in both directions
10 single leg jumps on each leg
40 Push Ups
10 Pike Push ups
27 assisted squats
20 Scap Pulls
10 Pull Ups
5 close grip chin ups
50 Burpees (Yay! Burpees!!)

Clean & Jerk : 1-1-1-1-1-1-1

5 Clean & Jerks @ 45 lbs
5 Clean & Jerks @ 65 lbs
1 Clean & Jerk @ 95 lbs
1 Clean & Jerk @ 115 lbs
1 Clean & Jerk @ 125 lbs

Ran out of time. :(

Evening:
1.52 mi Dog Walk

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1.37mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push ups
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
5 Back Squats @ 225 lbs
3 Back Squats @ 255 lbs
15 Back Squats @ 285 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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At Base Globo:
.2222222 Walk (with 10# Weights)
500m row
1 minute on Jacobs Ladder, 108 ft
10 Leg swings on each leg in both directions
10 single leg jumps on each leg
40 Push Ups
10 Pike Push ups
27 assisted squats
10 Scap Pulls
10 Pull Ups
5 close grip chin ups
50 Burpees (Yay! Burpees!!)

2 400m run

Evening:
1.77mi Dog Walk
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 160 lbs
3 Bench Press @ 180 lbs
10 Bench Press @ 200 lbs
10 Bench Press @ 105 lbs
15 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

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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 assisted squats
20 Scap Pulls
10 Pull Ups
5 close grip chin ups
40 Dead bugs
50 Burpees (Yay! Burpees!!)

Muscle Snatches 1-1-1-1-1
Power Snatched 1-1-1-1-1

3 Muscle Snatches @ 45 lbs
1 Muscle Snatch @ 65 lbs
1 Muscle Snatch @ 75 lbs
1 Muscle Snatch @ 85 lbs
1 Muscle Snatch @ 95 lbs
0 Muscle Snatches @ 115 lbs
1 Muscle Snatch @ 105 lbs
3 Power Snatches @ 45 lbs
1 Power Snatch @ 65 lbs
1 Power Snatch @ 75 lbs
1 Power Snatch @ 85 lbs
1 Power Snatch @ 95 lbs
1 Power Snatch @ 105 lbs

Evening:
1.52 mi Dog Walk
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
10 10" Box Jumps
5 Deadlifts @ 230 lbs
3 Deadlifts @ 260 lbs
16 Deadlifts @ 290 lbs
1 pullup
8 Deadlifts @ 155 lbs
1 pullup
8 Deadlifts @ 155 lbs
1 pullup
8 Deadlifts @ 155 lbs
1 pullup
8 Deadlifts @ 155 lbs
1 pullup
8 Deadlifts @ 155 lbs
1 pullup

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50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push ups
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 95 lbs
3 Shoulder Press @ 110 lbs
2 Shoulder Press @ 130 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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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 assisted squats
20 Scap Pulls
10 Pull Ups
5 close grip chin ups
40 Dead bugs
50 Burpees (Yay! Burpees!!)

3 rounds of:
15 Wall Facing Handstand Push-ups
15 Strict Ring Dips
Row, 1000 m

22:47

Evening:
1.36 mi Dog Walk

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Nice work Bill!! Keep at it... Got back from Maui Saturday... Wish I was still there!!

3.14.2020- Monday
WOD:
The Joker
"The Joker"
For Time:
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift

10:29 @ Scaled
Score Notes: 165lb T2B thru rd 7 then k2e

03/15/2022- Tuesday
WU:
Band work
bike 10Cal
2 Rounds
10 Russian KB swings right arm
10 Ring Rows
10 Russian KB swings left arm
10 Ring Rows

Strength:
5 x 3 Bench Press
5 sets of 3 Reps
115 lbs @ Rx
Score Notes: 95-115lb

WOD:
"Helen"
3 Rounds:
400m Run
21 KettleBell Swings (53/35#)
12 Pull-Ups
10:53 @ Scaled
Score Notes: 35lb KB jumping pull-ups 😵*💫

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Patrick, I'm glad you had a good time on Maui, sorry it had to end. Fantastic job on Helen!!

At Base Globo:
.2222222 Walk
1.36 mi run up and down the Accelerator Runway (81 ft climb)
1 minute on Jacobs Ladder, 108 ft
10 Leg swings on each leg in both directions
10 single leg jumps on each leg
40 Push Ups
10 Pike Push ups
27 assisted squats
20 Scap Pulls
11 Pull Ups
6 close grip chin ups
50 Burpees (Yay! Burpees!!)

Hang Squat Clean : 3-3-3-3-3-3-3 :

3 Hang Squat Cleans @ 45 lbs
3 Hang Squat Cleans @ 65 lbs
3 Hang Squat Cleans @ 95 lbs
3 Hang Squat Cleans @ 105 lbs
3 Hang Squat Cleans @ 115 lbs
3 Hang Squat Cleans @ 120 lbs
3 Hang Squat Cleans @ 125 lbs

Did 10 lbs more than on my last attempt on last July 19th!!

Evening:
1.5 mi Dog Walk

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Bill- NIce work on the Sq Cleans and your Daily 40 Push-ups!!

3.16.2022 Wednesday
WU:
Band work
20 Cal Bike
2 Rounds
10 air-squats
10 ring rows
10 hang-cleans w/pvc

Strength:
work to 3 heavy hang-cleans
75-105lb

WOD:
Nasty Girls
3 Rounds For Time
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135/95 lbs)
11:04 @ Scaled
Score Notes: 75lb 7 strict pull-ups