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11.22.2021 Monday
Warm-up
10 Cal Bike
2 Rounds
10 Good mornings
10 PVC OVH squats
10 PVC Passthru's
10min PVC Snatch work

Strength:
10 x 1 E90 Snatch
E90 x 15:00 (10 Sets)
1 Snatch
55-85lb... Felt Heavy

WOD:
Ben, Tom, and Both Jerry’s
4 Rounds of:

8 Power Snatch
8 Bar Facing Burpee

Rest 2 Minutes
Then Go Into 2 Rounds of:

16 DB Snatch (Alternating)
16 Goblet Squats
L1: (45/35) | (35/20)
L2: (95/65) | (50/35)
L3: (135/95) | (75/50)
11:27 @ Scaled
Score Notes: 65lb snatch 30lb DB

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Great work on those WODs Patrick!!

1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
27 Squat workout
16 Scap Pulls
10 Pull Ups
6 Close Grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 110 lbs.
5 Back Squats @ 140 lbs.
5 Back Squats @ 170 lbs.
10 Back Squats @ 140 lbs.
10 Back Squats @ 140 lbs.
10 Back Squats @ 140 lbs.

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11.23.2021 Tuesday / Happy ThanksGiving to you and your Family Bill
Warmup
Band work
30 Push-ups
2 Rounds
Row 250M
10 Banded good mornings
15
10 PVC OVH Squats

Strength:
Deadlift
Sets of
8 8 5 5 3 3
Score Notes: 135-215lb Went alittle lite today

WOD:
No Probllama
3 Rounds for Time of:

23 Toes to Bar
11 Deadlifts
23 Cal Bike
L1: Hanging Knee Raises | (135/95)
L2: Choose | (185/135)
L3: As RX | (225/155)
Casey is turning 23 today! This is her birthday workout that she has created for all of us to celebrate! TIME CAP = 20:00
18:27 135lb did T2B

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Backatcha Patrick!! ;)

1.54 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
16 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 65 lbs
5 Bench Press @ 75 lbs
5 Bench Press @ 95 lbs
5 Bench Press @ 115 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs

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1.5 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
16 Scap Pulls
12 Pull Ups
8 Close Grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 45 lbs
5 Shoulder Press @ 55 lbs
5 Shoulder Press @ 65 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 Pushups
10 Pike Pushups
1.5 mi Dog Walk
16 Scap Pulls
12 Pull Ups
8 Close Grip Chin Ups
10 1.5 Pood KBS
1 Pullup
5 Deadlifts | 115 lbs
1 Pullup
5 Deadlifts | 145 lbs
1 Pullup
5 Deadlifts | 170 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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At Base Globo:

.222222 mi walk
1 mi run
.222222 mi walk
1 min on Jacobs Ladder, 118 feet
10 Leg Swings on each leg in both directions
10 Single leg Jumps on each leg
10 Penguin Clamp jumps
10 High Tap Jumps
SU practice
DU Attempts
40 Pushups
10 Pike Pushups
27 Supported Squat workout
16 Scap Pulls
11 Pull Ups
8 Close Grip Chin Ups
50 Burpees (Yay! Burpees!!)

Overhead Squat : 3-2-2-2-1-1-1-1-1 :

10 Overhead Squats @ 45 lbs
3 Overhead Squats @ 65 lbs
2 Overhead Squats @ 75 lbs
2 Overhead Squats @ 85 lbs
2 Overhead Squats @ 95 lbs
1 Overhead Squat @ 105 lbs
1 Overhead Squat @ 115 lbs
1 Overhead Squat @ 125 lbs
1 Overhead Squat @ 135 lbs

I need to start doing OHS again. I wasn't getting as deep as I felt that I needed to be.

Evening:
1.51 mi Dog Walk

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NICE work on OVH Squats Bill, I'm back at this week
11.29.2021 Mon
WarmUp
Row 300M
15 airsquats
10 pushups
5 pullups
Bike 500M
15 airsquats
10 pushups
5 pullups

Strength-
5 x 3 Bench Press
5 sets of 3 Rep
Score Notes: 45-95 last 3,sets at 95lb

WOD:
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
-
L1: 2 Rounds of 25
L2: 2 Rounds of 50
L3: As RX, no partitioning.
Tuff one.
5 pullups 10 push-ups 10 sit-up 5 pullups 10 air squats X10 27:42. beat my last score by 1:13- Not bad.

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Patrick, Angie is a REAL NASTY girl!! Great job on the PR!

400 m run
10 Leg Swings on each leg in both directions
10 Single leg Jumps on each leg
10 Penguin Clamp jumps
10 High Tap Jumps
40 Pushups
10 Pike Pushups
27 Supported Squat workout
10 Scap Pulls
11 Pull Ups
5 Close Grip Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
EMOM 5 mins: Thruster - 75/55 lbs + 20/10 lbs / 5 mins :

25 Thrusters, 75 lbs @ 25 reps
25 Thrusters, 95 lbs @ 25 reps
25 Thrusters, 115 lbs @ 20 reps

70 Reps

EVENING:
1.14 mi Dog Walk

16 Scap Pulls
11 Pull Ups
5 Close Grip Chin Ups

5 Back Squats @ 185 lbs
5 Back Squats @ 215 lbs
13 Back Squats @ 245 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

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Nice work on the Back Squats Bill. They felt heavy for me today.
11.30.2021 Tues.
Warm-Up:
Crossover Symettry Band Routine
2 Rounds
500M Bike
10 Good Mornings
10 KB swings @ 44lb
10 KB goblet squats @ 44lb

Strength:
9 x 3 Back Squat Builder 1
E2MOM x 18

3 Back Squats
0/2/4: 70%
6/8/10: 75%
12/14/16: 80%
Score Notes: 120-135lb

WOD:
Bad Decisions
21-15-9
Assault Bike Calories
Wall Balls
Alternating DB Snatch
23 Cal Row / 16lb KB. Only made 21-15 whole right side of stomach muscle's crapped up. 10:31