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Thanks Patrick! Just my Keep on living plan! Great job on the Nasty Girls!

Well, another trip around the sun completed!

1.73 mi Dog walk
65 Burpees (Yay! Burpees!!) One for each year!
40 Push Ups
10 Pike Push ups
1 head tand
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS

5 Deadlifts @ 120 lbs
5 Deadlifts @ 155 lbs
5 Deadlifts @ 195 lbs
8 Deadlifts @ 155 lbs
8 Deadlifts @ 155 lbs
8 Deadlifts @ 155 lbs

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1.54 mi Dog walk
65 Burpees (Yay! Burpees!!) One for each year!
40 Push Ups
10 Pike Push ups
1 head tand
20 Scap Pulls
11 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 50 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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50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push ups
1 head tand
20 Scap Pulls
10 Pull Ups
7 Close Grip Chin Ups
10 1.5 Pood KBS
5 Back Squats @ 120 lbs
5 Back Squats @ 150 lbs
5 Back Squats @ 180 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs

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50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push ups
1 head tand
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 85 lbs
5 Bench Press @ 105 lbs
5 Bench Press @ 125 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

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At Base Globo:
.2222222 Walk
1.36 mi run up and down the Accelerator Runway (81 ft climb)
1 minute on Jacobs Ladder, 114 ft
.2222222 Walk
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
6 close grip chin ups
50 Burpees (Yay! Burpees!!)
5 Back Squats @ 45 lbs
1 Back Squat @ 135 lbs
1 Back Squat @ 185 lbs
1 Back Squat @ 205 lbs
1 Back Squat @ 225 lbs
1 Back Squat @ 225 lbs
1 Back Squat @ 225 lbs

Evening:
1.35 Mi dog Walk

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3.21.2022-Monday
WU:
Bank work
Bike 1000M
3 Rounds
10 air-squats
5 T2B
10 Good-Mornings

Strength:
6 x 5 Front Squat Week 1
E2MOM x 12
7 @ 60%
7 @ 60%
6 @ 65%
6 @ 65%
5 @ 70%
5 @ 70%
105 lbs @ Rx
Score Notes: 75-105lb

WOD:
07/26/2017 - Wod
15min.Clock:
Row 1,000m
then in remaining time...
AMRAP:
1 Rope Climb
5 Front Squats (185/125#)
10 Box Jumps (24/20")
3 + 6 @ Scaled
Score Notes: 75lb FS step ups strict rope climbs 3

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1 mi run
10 Leg swings on each leg in both directions
10 single leg jumps on each leg
10 Peguin Clap Jumps
10 High Tap Jumps
50+ SUs
DU Attempt (Got 10)
40 Push Ups
10 Pike Push ups
27 assisted squats
15 Walking Lunges
20 Scap Pulls
10 Pull Ups
6 close grip chin ups
50 Burpees (Yay! Burpees!!)

5 RFT: Barbell Lunges and Double Unders :
5 rounds of:
15 Barbell Lunges, 65 lbs
75 Single Unders

9 min 30 sec

Evening:
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 200 lbs
5 Back Squats @ 230 lbs
15 Back Squats @ 260 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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At Base Globo:
.2222222 Walk
1.36 mi run up and down the Accelerator Runway (81 ft climb)
.2222222 Walk
50 Burpees (Yay! Burpees!!)
20 Scap Pulls

15:00 AMRAP:
5 Strict Chest-to-bar Pull-ups
10 TRX suspended Push-ups
20 Box Step-ups, 24 in

4 rounds, 140 reps

Doing 30" step ups killed my knees. Then a guy wanted to use the landmine attachment where I was doing the pull Ups and the TRZ push ups, so I took it as a sign to go back to work. I felt good that I was able to do the C2Bs. I focused on forcing my elbows as far back as possible, which helped!

Evening:
40 Push Ups
10 Pike Push ups
10 1.5 Pood KBS
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 140 lbs
5 Bench Press @ 160 lbs
11 Bench Press @ 185 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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Nice work Bill

3.23.2022-Wednesday
WU:
Band Work
Row 500M
2Rounds
10 air-squats
10 step-ups
5 strict knee raises
Bile 5 Cal Hard

Strength:
Back Squat Week 1
E2MOMx12
7 @ 60%
7 @ 60%
6 @ 65%
6 @ 65%
5 @ 70%
5 @ 70%
95-125LB

WOD:
230323
4 AMRAPs
In 2 minutes…
10 Toes to Bar
20 Front Rack lunges
Max reps assault bike calories
Rest 2 minutes
(16 minutes total)
22 Cal Bike- 8 strict T2B 10 OVH Squats. Bike

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Thanks Patrick! Good job on the Back Squats and that WOD!

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
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
7:00 AMRAP:
10 Squat Cleans, 95 lbs
20 Sit-ups

3 rounds + 1 Squat Clean, 91 reps

the 1st round was tough. I was able to do the 2nd & 3rd round cleans in subsets of 5.

Evening:
1.5 mi Dog Walk
20 Scap Pull
11 Pull Ups
6 Close grip Chin Ups
10 1.5 KBS
10 10" Box jumps
5 Deadlifts @ 195 lbs
5 Deadlifts @ 200 lbs
5 Deadlifts @ 235 lbs
17 Deadlifts @ 265 lbs
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