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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