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1.54 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Push ups
16 Scap Pulls
10 Pull ups
6 Chin ups
10 1.5 Pood KBS
5 Deadlifts @ 240 lbs
5 Deadlifts @ 275 lbs
6 Deadlifts @ 315 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs

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1.75 mi Dog Walk
1.54 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Push ups
16 Scap Pulls
11 Pull ups
5 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
27 Squat workout
3 Back Squats @ 220 lbs
3 Back Squats @ 255 lbs
13 Back Squats @ 285 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs

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1.53 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Push ups
16 Scap Pulls
11 Pull ups
6 Chin ups
10 1.5 Pood KBS
3 Bench Press @ 155 lbs
3 Bench Press @ 175 lbs
10 Bench Press @ 200 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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13 Oct 21:
500 m Row
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 High tap jumps
40 Pushups
10 Pike push ups
27 Squat workout
15 Scap Pulls
12 Pull ups
6 Chin Ups
40 Dead Bugs
10 Burpees (Yay! Burpees!!)

5 rounds of:
20 GHD Sit-ups
Run, 400 m

27 Min 27 Sec

14 Oct 2021:
1.53 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Push ups
16 Scap Pulls
11 Pull ups
6 Chin ups
10 1.5 Pood KBS
10 10" Box Jumps
3 Deadlifts @ 260 lbs
3 Deadlifts @ 295 lbs
2 Deadlifts @ 330 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs

DLs felt good!

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1.53 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Push ups
16 Scap Pulls
12 Pull ups
7 Chin ups
10 1.5 Pood KBS
3 Shoulder Press @ 100 lbs
3 Shoulder Press @ 110 lbs
2 Shoulder Press @ 125 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs

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1.0 mi run
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 High tap jumps
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
12 Pull ups
6 Chin Ups
40 Dead Bugs
10 Burpees (Yay! Burpees!!)
10 20" Box Jumps

10 Back Squats @ 135 lbs
8 Back Squats @ 185 lbs
6 Back Squats @ 205 lbs
4 Back Squats @ 225 lbs
2 Back Squats @ 275 lbs
10 Shoulder Press @ 65 lbs
8 Shoulder Press @ 75 lbs
6 Shoulder Press @ 95 lbs
4 Shoulder Press @ 105 lbs
2 Shoulder Press @ 115 lbs
10 Deadlifts @ 135 lbs
8 Deadlifts @ 185 lbs
6 Deadlifts @ 225 lbs
4 Deadlifts @ 275 lbs
2 Deadlifts @ 305 lbs

Evening:
1.75 mi Dog Walk

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50 Burpees (Yay! Burpees!!)
1.75 mi Dog Walk
40 Pushups
10 Pike Push ups
20 Scap Pulls
12 Pull ups
6 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 235 lbs
3 Back Squats @ 270 lbs
14 Back Squats @ 300 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs

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At Base Globo:
.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 118 ft
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 High tap jumps
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
12 Pull ups
6 Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

Row, 1000 m
25 Box Step-ups, 24 in
Row, 1000 m
50 Box Step-ups, 20 in
Row, 1000 m

23:39

Evening:
1.53 mi Dog Walk
16 Scap Pulls
4, 3, 2, 1, 1 Pull ups
3, 2, 1, 1 Chin ups
10 1.5 Pood KBS
5 Deadlifts @ 275 lbs
3 Deadlifts @ 315 lbs
0 Deadlifts @ 350 lbs
10 Deadlifts @ 185 lbs
10 Deadlifts @ 185 lbs
10 Deadlifts @ 185 lbs
10 Deadlifts @ 185 lbs
10 Deadlifts @ 185 lbs

Couldn't do the 350#! I was only able pull it a little off the floor. :/

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1.53 mi Dog walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Push ups
16 Scap Pulls
7, 3 Pull ups
6 Chin ups
10 1.5 Pood KBS
5 Shoulder Press @ 105 lbs
3 Shoulder Press @ 120 lbs
1 Shoulder Press @ 135 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs

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1.77 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Push ups
16 Scap Pulls
12 Pull ups
6 Chin ups
10 1.5 Pood KBS
5 Bench Press @ 165 lbs
3 Bench Press @ 190 lbs
10 Bench Press @ 210 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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1.06 mi Run
1 min on Jacobs Ladder, 118 ft
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 High tap jumps
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
12 Pull ups
6 Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)
50 ft Lunge
50 ft Lunge, Overhead PVC
50 ft Lunge, Overhead 45# Bar

4 rounds of:
Barbell Front Rack Carry, 135 lbs, 50 ft
25 GHD Sit-ups

9 min 48 sec

My abs are going to feel this the next few days.

Evening:
1.53 mi Dog Walk

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400 m Run
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 High tap jumps
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
10 Pull ups
5 Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps
5 95# Deadlifts

3 rounds of:
Run, 800 m
50 Deadlifts, 95 lbs

33:57

This was tough!

Evening:

16 Scap Pulls
12 Pull ups
6 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 125 lbs
5 Back Squats @ 160 lbs
5 Back Squats @ 190 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs

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Hey. How ya guys doing?? I am still trying to make it the gym 3-4 times a week. Need to POST here more!!

Tues. Oct 26
Warmup:
Bike 2Min then 2 rounds
10 HRPU
10 airsquats
10 lunges
10 pull-ups

7x1 Front Sq Builder E2MOMx14
min 0 2 1 Rep @85%
min 4 6 1 Rep @90%
min 8/10/12 1 Rep @95+

115-165lb. Been awhile since I hit 165lb happy with that

WOD: AMRAP x 12. 85/115lb
1 Front Sq
1 T2B
10 DU
2 Front Sq
2 T2B
20 DU
Etc..........
started with 115lb only made it to 3 before I had to go down to 95lc
Hot 7 rounds in.....

Re: Over 50 Crossfitters Sign In
 

Patrick!! Great to see you posting and hearing that you are getting to the Box!! Super job on that EMOM and AMRAP!!

At Base Globo:
.222222 mi walk
1 mi run
.222222 mi walk
1 min on Jacobs Ladder, 98 ft
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 High tap jumps
50+ SUs
DU Attempts (Got 10)
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
12 Pull ups
6 Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

Evening:
2.5 mi Dog walk
16 Scap Pulls
11 Pull ups
7 Chin ups
10 1.5 Pood KBS
5 Bench Press @ 90 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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1 mi run
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 High tap jumps
50+ SUs
DU Attempts (Got 10)
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
10 Pull ups
4 Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
8:00 AMRAP:
max rep Strict Press, 95 lbs
50 Double Unders

6 reps & 42 DUs

8:00 AMRAP:
max rep Hang Power Cleans, 95 lbs
30 Air Squats

37 reps = 8, 7, 7, 8, and 7

Evening:

16 Scap Pulls
10 Pull ups
7 Chin ups
10 1.5 Pood KBS
5 Deadlifts @ 145 lbs
5 Deadlifts @ 185 lbs
5 Deadlifts @ 220 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs

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1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Push ups
16 Scap Pulls
11 Pull ups
6 Chin ups
10 1.5 Pood KBS
5 Shoulder Press @ 55 lbs
5 Shoulder Press @ 70 lbs
5 Shoulder Press @ 85 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs

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500 m row
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 High tap jumps
50+ SUs
DU Attempts (Got 10)
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
10 Pull ups
4 Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD
1 Mile Run
10:10

Evening:
1.59 mi Dog Walk

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1.85 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Push ups
16 Scap Pulls
8, 2 Pull ups
6 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 185 lbs
5 Back Squats @ 210 lbs
12 Back Squats @ 240 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs

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Back from 4 day trip to LA to visit Daughter.
Tues. Nov2
WarmUp 2 rounds
250M row
10 banded good mornings
10 air-squats
10 push-ups

4 x 6 Unbroken Power Cleans: 4 Sets
75-110LB. FELT pretty good

WOD:
Lighting McQueen:
21-15-9
T2B
Hang Power Cleans
did 30 T2B 15 Knee Raises
7:01

Then 4MIn R0W 400M the Burpees with remaining time:
Only got 10.....

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Wed. Nov. 3 2021
Warm-up Bike 10 Cal
3 Rounds
10 good mornings
5 KB arm press each arm
10 Air-Squats
5 Pull-ups

Snatch Balance / OVH Squat
E2MOMx16
2 Snatch Balance / 2 OVH Squats
55-85LB

WOD:
Life is Tuff
5 Rounds for Time /I did 4 Rounds
250M Row
15 Pull-ups
5 OVH Squats @ 65LB
14:49

Re: Over 50 Crossfitters Sign In
 

Great Stuff on that EMOM, Patrick! I NEED to do more Snatch Balances & OHS.

3 Nov:
At Base Globo:
.222222 mi walk
1 mi run
.222222 mi walk
1 min on Jacobs Ladder, 106 ft
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 High tap jumps
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
12 Pull ups
6 Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

150 Air Squats
50 V-ups
120 Air Squats
40 V-ups
90 Air Squats
30 V-ups"

Evening:
1.52 mi Dog Walk

4 Nov:

1.02 mi run
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 High tap jumps
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
11 Pull ups
16 Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)
Burgner Warm Up
10 20" Box Jumps

EMOM : 45 lbs + 10 lbs / 1 min
1 Snatch : 6 rounds (95 lbs)
Then : 105 lbs + 10 lbs / 1 min
1 Clean @ 105 lbs : 5 rounds (40 lbs)
Then : 155 lbs + 10 lbs / 1 min
1 Deadlift @ 155 lbs : 14 rounds (285 lbs)

Did not go lose weight on the Snatch. Switching out plates was the toughest part of the WOD.

Evening:
1.53 mi Dog Walk
16 Scap Pulls
11 Pull ups
5 Chin ups
10 1.5 Pood KBS
10 10" Box Jumps
5 Deadlifts @ 185 lbs
5 Deadlifts @ 215 lbs
16 Deadlifts @ 240 lbs
1 Pullup
10 Deadlifts @ 145 lbs
1 Pullup
10 Deadlifts @ 145 lbs
1 Pullup
10 Deadlifts @ 145 lbs
1 Pullup
10 Deadlifts @ 145 lbs
1 Pullup
10 Deadlifts @ 145 lbs
1 Pullup

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Thur. Nov 4 2021
Warmup:
Row 400M
2 sets
10 ring rows
10 HRPU
10 AIr-squats

6x3 Bench press
went lite 95-105lb
5 DB bent over rows
35-45lb

WOD:
041121
4 rounds for time
1 min max reps D-ball over shoulder 60lb
1 min max reps box jumps
1 min max Cal on Assault bike
1 min Rest
140 Reps

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20 Scap Pulls
11 Pull ups
1, 4 Chin ups
10 1.5 Pood KBS
5 Bench Press @ 125 lbs
5 Bench Press @ 145 lbs
11 Bench Press @ 165 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

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1.55 mi Dog Walk
20 Scap Pulls
11 Pull ups
6 Chin ups
10 1.5 Pood KBS
5 Shoulder Press @ 70 lbs
5 Shoulder Press @ 80 lbs
11 Shoulder Press @ 95 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

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1.07 mi run
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 High tap jumps
40 Pushups
10 Pike push ups
27 Squat workout
16 Scap Pulls
11 Pull ups

WOD:
15-12-9-6-3 reps of:
Power Clean, 135 lbs
Bar Facing Burpee (Yay! Burpees!!)

20 min 39 Sec

This was tough, but good.

Evening:
1.62 mi dog walk

5 Burpees (Yay! Burpees!!)

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2.18 mi. Dog walk
15 Scap Pulls
11 Pull ups
6 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
3 Back Squats @ 195 lbs
3 Back Squats @ 225 lbs
13 Back Squats @ 255 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs

I needed to workout today. We lost a young co-worker. So sad.

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Good Work Bill- Sorry to hear of co-worker loss

Nov 8 2021
5x5 @ 75% deadlift
did 205lb

WOD:
4 rounds for time
Bugs Bunny
10 alt DB Snatch
10 burpees over DB
400M run
14:23 35lb DB

Nov 9 2021
warmup:
bike. 10cal then 2 rounds
10 lunges
30 sec plate hold @35lb
10 air-squats

5 x 3 Strict Press
45-75lb

WOD:
Always Ask for More
5-4-3-2 rope climbs
in between rope climbs:
50 ft DB Lunge
50 ft DB overhead walk
10 DB Press - all at 20lb
14:30 only did 1 rope climb per set.... I think I could have done more.....

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Thanks Patrick, it was a real gut punch.

Get work on those WODs.

1.77 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push ups
10 Pike Push ups
15 Scap Pulls
10 Pull ups
5 Chin ups
10 1.5 Pood KBS
3 Deadlifts @ 200 lbs
3 Deadlifts @ 230 lbs
16 Deadlifts @ 260 lbs
1 Pull Up
10 Deadlifts @ 145 lbs
1 Pull Up
10 Deadlifts @ 145 lbs
1 Pull Up
10 Deadlifts @ 145 lbs
1 Pull Up
10 Deadlifts @ 145 lbs
1 Pull Up
10 Deadlifts @ 145 lbs
1 Pull Up

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Bill- I like the 10 Pull-up 40 Push-ups you have in your routine......

11-11-2021 Thurs
Warm-up
Bike 10Cal - then 3 Rounds
10 air-squats
5 push-ups
10 lunges

WOD: Hero WOD
Time cap is end of class. All reps should be performed unbroken. Only rest is your transition period.
Holleyman
30 Rounds for Time:
5 Wall Balls (20/14)
3 Handstand Push-Up
1 Power Clean (225/155)

34:59 16lb WB, 20lb DB Press, 115lb Power clean for me....Tuff one but went at it steady

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

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Thanks Patrick! I've been doing the 40 Pushups since I read of a British study that said that men who could do 40 Pushups tended to live a lot longer than those who couldn't. I like to work on my pull ups since I failed at them when trying to enter the AF Academy many years ago.

Excellent job on that hero WOD! 30 Rounds!!! :O

1.72 mi Dog Walk
Evening:
1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push ups
10 Pike Push ups
20 Scap Pulls
11 Pull ups
6 Chin ups
10 1.5 Pood KBS
3 Shoulder Press @ 75 lbs
3 Shoulder Press @ 90 lbs
11 Shoulder Press @ 100 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

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50 Burpees (Yay! Burpees!!)
40 Push ups
10 Pike Push ups
20 Scap Pulls
10 Pull ups
6 Chin ups
10 1.5 Pood KBS
3 Bench Press @ 135 lbs
3 Bench Press @ 155 lbs
11 Bench Press @ 170 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
1.53 mi Dog walk

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Bill...... 40 push-ups a day, interesting. I have a goal to stay above Dirt as long as Possible!! I few push-ups everyday won't hurt me.

11.12.2021 Friday
10 x 1 2E90 SECONDS Snatch-
WENT Real lite today 55-60Lbs

WOD:
Wile E. Coyote
3 Rounds for Time:

10 Power Snatch
10 Calorie Assault Bike
10 Toes to Bar
10 Calorie Row
-
L1: (75/55) | Hanging Knee Raises
L2: (95/65) | Choose Scale/RX
L3: (115/85) | As RX
-
You've entered a score of: 10:42 @ Scaled
Score Notes: L1 10 OVH squats 5 cal bike 5 T2B 10 cal row

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Patrick, That's a good plan! :D :D :D Nice work on that Wile E. Coyote! (Don't let the RoadRunner get away! ;) )

1 mi run
10 Leg Swings on each leg in both directions
10 Single Leg Jumps on each leg
20 Penguin Clap jumps
10 High Tap Jumps
50+ SUs
8 DUs
40 Push Ups
10 Pike Push Ups
27 Squat Work out
10 Scap Pulls
11 Pull Ups
7 Close Grip Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

20:00 AMRAP:
20 Medicine Ball Cleans, 14 lbs
60 Double Unders

1 round + 20 Medicine Ball Cleans + 17 Double Unders = 117 reps

I really wanted to do the DUs. No, actually I didn't want to do them, but I felt I had to get on my DUs.

Evening:
.7 mi Dog Walk (It was raining/snowing)

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11.15.2021 Mon
Warm-up
Bike 10 Cal
20 Push-ups
Lots of PVC Clean work

E2x20 Clean and Jerk
Every 2 Minutes for 20 Minutes, Perform:
1 Clean and Jerk
Beginning at 70% and build
75-125lb

WOD- More C&J...
“Grace”
For Time
30 Clean & Jerk (135/95#)“Grace”
For Time
30 Clean & Jerk (115/75#)“Grace”
For Time
30 Clean & Jerk (95/65#)
Have done 85 and 95Lb in the past did 85bl as lower back was bothering me
4:34 old 85lb PR was 4:52- GOT SOME improvement

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THREE rounds of "Grace"?!?!!? WOW! Great work Patrick! Watch the back! I pulled a back muscle in 1990 and STILL feel it today!! :O

1.21 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
27 Squat workout
16 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 210 lbs
3 Back Squats @ 240 lbs
13 Back Squats @ 265 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs

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Bill- Only 1 ROUND of Grace that's plenty!
11.16.2021- Tues
Warmup
Row 500M
20 Pushups
2 rounds
5 Ring rows
10 Air-squats
10 shoulder shrugs w/lite KB

3 Rounds (NFT):
50ft Suitcase Carry with Right Arm / 70lb KB
1-3 Ring Muscle-Ups / did 5 pull-up / 5 Ring Dips
50ft Suitcase Carry with Left Arm / 70lb KB
25ft Handstand Walk / wall walks
Rest 2 minutes

WOD:
Jimmy Neutron
3 Rounds for Time:
5 Ring Muscle-Ups / 5 pull-ups 5 Ring dips
20 Box Jumps (24/20)
20 Calorie Bike
12:47

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Still, impressive time and improvement! Way to on that Suit Case Carry (70#!!) and that Jimmy Neutron WOD!

1.68 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
27 Squat workout
17 Scap Pulls
11 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 145 lbs
3 Bench Press @ 160 lbs
11 Bench Press @ 180 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

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.7 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
27 Squat workout
20 Scap Pulls
11 Pull Ups
6 Close Grip Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 215 lbs
3 Deadlifts @ 245 lbs
16 Deadlifts @ 270 lbs
1 Pullup
8 Deadlifts @ 145 lbs
1 Pullup
8 Deadlifts @ 145 lbs
1 Pullup
8 Deadlifts @ 145 lbs
1 Pullup
8 Deadlifts @ 145 lbs
1 Pullup
8 Deadlifts @ 145 lbs
1 Pullup

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1.14 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
27 Squat workout
20 Scap Pulls
10 Pull Ups
6 Close Grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 80 lbs
3 Shoulder Press @ 95 lbs
11 Shoulder Press @ 105 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

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11.18.2021 Thurs
Warm-up
Bike 10 Cal
20 Push-ups
2 Rounds
5 Pull-ups
15 Air-aquats
10 rings rows

Push Press Doubles
E2MOM x 12
75-105Lb

WOD:
Horse Soldier
4 Intervals:

With a 2 minute running clock perform…
1 Lap Run
10 Pull-Ups
Max Reps S2O in remaining time

Rest 2 Minutes
L1: Row if needed | ring rows/banded | (75/55)
L2: As RX | (115/85)
L3: C2B | (155/105)
I liked this one:
95lb run 1 lap 7 pullups pet set 6-5-4-7 push press= 22 reps

11.19.2021- Friday
Warm-Up
Row 500M
30 Push-ups
2 Rounds
10 reverse lunges
10 PVC Air-squats
10 PVC Good mornings

Strength
Back Rack Reverse Lunge
E2MOM x 14

4 Back Rack Reverse Lunges
*Do NOT Slam Your Knee into the Floor* / (2 each leg)
75-125lb. left hip started bothering me...

WOD:
40oz
For Time:

40 Deadlifts
40 Front Squats
40 Power Cleans
40 Front Rack Reverse Lunges
L1: (45/35)
L2: (75/55)
L3: (95/65)
10:47 / 75lb 40-20-30-40 75 for 1st 10 lunges 45lb on last 30 Front Sq. got Tuff!!