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1.52 mi Dog walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push ups
20 Scap Pulls
11 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
5 Overhead Squats @ 90 lbs
5 Overhead Squats @ 100 lbs
5 Overhead Squats @ 115 lbs
10 Overhead Squats @ 65 lbs
10 Overhead Squats @ 65 lbs
10 Overhead Squats @ 65 lbs
10 Overhead Squats @ 65 lbs
10 Overhead Squats @ 65 lbs

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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 assisted squats
20 Scap Pulls
11 Pull Ups
5 close grip chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)
Burgner Warm Up

WOD:
9 Snatches, 95 lbs
9 Burpee Box Step Overs, 20 in
6 Snatches, 95 lbs
6 Burpee Box Step Overs, 20 in
3 Snatches, 95 lbs
3 Burpee Box Step Overs, 20 in

7:55

Evening:

1.23 mi Dog Walk

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03.28.2022- Monday
WU:
Band Work
Bike 25Cal
2 Rounds
10 strict Press w/pvc
5 KB press each arm
10 ring rows

Strength-
Push Press Doubles
E2MOM x 12
105 lbs @ Rx
Score Notes: 75-105lb

WOD:
Main Site 220319
Five 3-minute Rounds
10 Push Press
Max Rep Strict Pull-Up
Rest 2 Minutes
92 reps @ Scaled
Score Notes: 65lb 92 Strict PU- This was a good one!!

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At Base Globo:
WU:
.2222222 Walk
1 mi run
I minute on Jacobs Ladder, 122 feet
.2222222 Walk
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
50 Burpees (Yay! Burpees!!)

WOD:
Shoulder Press: 10-10-10-10-10:

10 Shoulder Press @ 45 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 85 lbs

I wanted to get to 95 lbs.

Evening:
2.01 mi Dog Walk
20 Scap Pulls
10 Pull Ups
5 close grip chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
3 Back Squats @ 215 lbs
3 Back Squats @ 245 lbs
15 Back Squats @ 275 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:
WU:
.2222222 Walk
1.36 mi run up and down the Accelerator Runway
.2222222 Walk
10 Pike Push ups
27 assisted squats
20 Scap Pulls
11 Pull Ups
6 close grip chin ups
50 Burpees (Yay! Burpees!!)

WOD:
15:00 AMRAP:
15 Deadlifts, 135 lbs
15 Hand Release Push-ups

6 rounds + 10 Deadlifts = 190 reps

I boofed the time up from the main site WOD to 15 min. This one you had to keep moving. Did the DLs in 2 and ended with 3 sub sets.

Evening:
1.49 mi Dog Walk
20 Scap Pulls
11 Pull Ups
7 close grip chin ups
10 1.5 Pood KBS
3 Bench Press @ 150 lbs
3 Bench Press @ 175 lbs
11 Bench Press @ 195 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 Bench and Bacj Sq.

3.30.2022-Thurs
WU:
Band work
Bike 20 Cal
3 rounds
10 box step-ups
.30 Plate @OVH 35lb plate
Row 5 Cal

Strength:
300322
On the Minute for 15 minutes
Minute 1: :30 Double Plate Pinch 25/35lb. 35 got tuff
Minute 2: :30 Bear Hug Hold (choose load) 60lb
Minute 3: 6 DB Bench Press 25lb

WOD:
Pendulum
For Time:
10-20-30-20-10
DB Step Over
Calorie Row
19:38 @ Scaled
Score Notes: 25lb db 18lb on set of 30 row and bike 90 step overs, this one was tuff

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Thanks Patrick! That strength WOD definitely looks brutal! Great job! (Also, on that Pendulum WOD!!

1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push ups
20 Scap Pulls
11 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
3 Deadlifts @ 220 lbs
3 Deadlifts @ 250 lbs
17 Deadlifts @ 280 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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1.53 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push ups
20 Scap Pulls
11 Pull Ups
7 Close Grip Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 95 lbs
3 Shoulder Press @ 110 lbs
3 Shoulder Press @ 120 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:
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
5 close grip chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)
20 Scap Pulls

WOD:
5 rounds of:
20 Pull-ups
Run, 400 m

20 min 16 sec

I got several rounds of 11 to 13 pullups. I didn't run as fast as I'd have liked.

Evening:
1.48 mi dog walk

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

WOD:
Split Jerk : 5-5-3-3-3-1-1-1-1 :

5 Split Jerks @ 45 lbs
5 Split Jerks @ 65 lbs
5 Split Jerks @ 75 lbs
3 Split Jerks @ 85 lbs
3 Split Jerks @ 95 lbs
3 Split Jerks @ 115 lbs
1 Split Jerk @ 135 lbs
1 Split Jerk @ 145 lbs
1 Split Jerk @ 155 lbs
1 Split Jerk @ 135 lbs

Evening:
.91 mi Dog walk