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At Base Globo:
WU:
.2222222 Walk
500 m row in 1:58
.2222222 Walk
1 minute on Jacobs Ladder, 115 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 assisted squats
20 Scap Pulls
12 Pull Ups
6 close grip chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)
20 Scap Pulls

WOD:
Weighted Pull-up : 3-3-3-3-3 :
3 Pull Up (Weighted)s @ 10 lbs
3 Pull Up (Weighted)s @ 20 lbs
3 Pull Up (Weighted)s @ 25 lbs
1 Pull Up (Weighted) @ 30 lbs
3 Pull Up (Weighted)s @ 25 lbs

Evening:
20 Scap Pulls
12 Pull Ups
6 Close Grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 160 lbs
3 Bench Press @ 185 lbs
11 Bench Press @ 205 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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Bill- Nice work on the Weighted Pull-ups. Those are tuff

4.06.2022-Wednesday
Band Work
Row 500M
Group warm-up

Strength:
Power Snatch 2 Rep
E2MOM x 16
1.1 Power Snatch
(Build to todays heavy double)
(Drop from the top, reset, and go for rep 2)
95 lbs @ Rx
Score Notes: 55-95lb

WOD:
Ladder of Success
AMRAP x 12
2-4-6-8…
Power Snatch
Toes to Bar
5 + 2 @ Scaled
Score Notes: 75lb T2B

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Thanks Patrick! You are right about the weighted Pull Ups, the tough part was jumping up with the weight!

Nice Snatch work!

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 assisted squats
20 Scap Pulls
11 Pull Ups
6 close grip chin ups
50 Burpees (Yay! Burpees!!)
Burgener Warm up

WOD:
9-7-5 reps of:
Jumping Ring Muscle-up
Power Snatch, 95 lbs

10 Min 17 sec

EVENING:
20 Scap Pulls
11 Pull Ups
6 Close Grip Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 235 lbs
3 Deadlifts @ 265 lbs
17 Deadlifts @ 295 lbs
1 Pull Up
8 Deadlifts @ 155 lbs
1 Pull Up
8 Deadlifts @ 155 lbs
1 Pull Up
8 Deadlifts @ 155 lbs
1 Pull Up
8 Deadlifts @ 155 lbs
1 Pull Up
8 Deadlifts @ 155 lbs
1 Pull Up

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20 Scap Pulls
12 Pull Ups
6 Close Grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 100 lbs
3 Shoulder Press @ 115 lbs
1 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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50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push ups
20 Scap Pulls
12 Pull Ups
6 Close Grip Chin Ups
10 1.5 Pood KBS
5 Back Squats @ 230 lbs
3 Back Squats @ 260 lbs
15 Back Squats @ 290 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs

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50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push ups

WOD:
Eva:
2 rounds of:
Run, 800 m
30 Kettlebell Swings, 70 lbs
30 Pull-ups

The first round, I ran out side when it started to rain. On the next round I ran in the basketball court, and I tripped on my feet on the 6th of 8 rounds and landed hitting my left ribs on my left hand. I was able to complete the run, but the KBS hurt my ribs really bad. I figured discretion is the better part of valor and ended the WOD.

Evening:
1.44 mi Dog walk

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At Base Globo:
WU:
.2222222 mi Walk
.1111111 mi run
.2222222 mi Walk
1 minute on Jacobs Ladder, 115 feet
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 Burpees (Yay! Burpees!!)

WOD:
Front Squat : 1-1-1-1-1-1-1 :

5 Front Squats @ 45 lbs
1 Front Squat @ 135 lbs
1 Front Squat @ 135 lbs
1 Front Squat @ 95 lbs
1 Front Squat @ 105 lbs
1 Front Squat @ 115 lbs
1 Front Squat @ 125 lbs
1 Front Squat @ 135 lbs

I couldn't run or do Burpees (Yay! Burpees!!) or pull ups. My chest and ribs hurt too much.

Evening:
1.6 mi Dog walk

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I'm feeling better, though nowhere near where I was.

1.94 mi Dog Walk
40 Push Ups
10 Pike Push Ups
Pull Up Bar hangs
5 Deadlifts @ 125 lbs
5 Deadlifts @ 155 lbs
5 Deadlifts @ 185 lbs
8 Deadlifts @ 155 lbs
8 Deadlifts @ 155 lbs
8 Deadlifts @ 155 lbs

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Feeling better, still sore, but better.
40 Push Ups
10 Pike Push Ups
10 Scap Pulls
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

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Keep up the Great work Bill!! I did 3 days in a row last week, that was to much!! Trying M-W-F this week

4/18/2022 Monday
WU:
Band work
Row 250M
Bike 800M
3 Rounds
5 air-Sq 3sec-up, 3sec-down
5 push-ups 5 3sec-up, 3sec-down These were tuff.......
.30 OV with plate did 25lb

Strength:
Front Sq
3@ 80%
3@ 80%
2@ 80%
2@ 80%
1@ 80%
1@ 80%
95-155lb

WOD:
Simple Things
5 Rounds
20 Pull-ups
20 Wall Balls
10:52 did 10 PU and 15WB lite at 12lb