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[Bill Hoogsteden]

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
15 Scap Pulls
15 Pull Ups
7 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

30 Jumping Muscle Ups

3:50

Evening:
1.29 mi Dog Walk

[Bill Hoogsteden]

1.54 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
15 Scap Pulls
13 Pull Ups
10 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 100 lbs
3 Shoulder Press @ 115 lbs
1 Shoulder Press @ 130 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
1.78 mi Dog Walk

[Bill Hoogsteden]

27 Sept:

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
15 Scap Pulls
50 Burpees (Yay! Burpees!!)

50reps of:
Thruster, 65 lbs
Pull-ups

9:46

Evening:
1.53 mi Dog Walk

28 Sept:
1.52 Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
15 Scap Pulls
13 Pull Ups
10 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 125 lbs
5 Back Squats @ 155 lbs
5 Back Squats @ 185 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs

[Bill Hoogsteden]

1.52 Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
15 Scap Pulls
11 Pull Ups
9 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 85 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

[Bill Hoogsteden]

1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
15 Scap Pulls
12 Pull Ups
7 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 145 lbs
5 Deadlifts @ 180 lbs
5 Deadlifts @ 220 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs

[Bill Hoogsteden]

1.51 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
15 Scap Pulls
11 Pull Ups
5 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

[Bill Hoogsteden]

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
40 Pushups
10 Pike push ups
27 Squat workout
15 Scap Pulls
11 Pull ups
6 Chin Ups
10 Burpees (Yay! Burpees!!)

12:00 AMRAP:
9 Dumbbell Deadlifts, 60 lbs
6 Burpees (Yay! Burpees!!)
3 Dumbbell Power Cleans, 60 lbs

4 rounds + 9 Dumbbell Deadlifts + 2 Burpees = 83 reps

7 Reps shy of what I did on my last attempt about 4.5 years ago! I forgot how heavy 60 Lb DBs are, especially doing the cleans!!

Evening:
1.5 mi dog walk
16 Scap Pulls
11 Pull ups
6 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 205 lbs
5 Back Squats @ 235 lbs
15 Back Squats @ 270 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

[Bill Hoogsteden]

1.5 mi Dog Walk
16 Scap Pulls
12 Pull ups
6 Chin ups
10 1.5 Pood KBS
5 Bench Press @ 145 lbs
5 Bench Press @ 165 lbs
10 Bench Press @ 190 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

[Bill Hoogsteden]

1.06 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
15 Scap Pulls
13 Pull ups
5 Chin Ups
40 Dead Bugs
10 Burpees (Yay! Burpees!!)
Burgner Warm Up

WOD:

Lane

5 rounds of:
max rep Hang Power Snatches, 0.75x bodyweight ( 85 lbs ) = 3, 4, 4, 3, and 3
max rep Handstand Push-ups = 10, 10, 10, 11, and 10

68 reps

Evening:
1.56 mi Dog Walk

[Bill Hoogsteden]

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
15 Scap Pulls
13 Pull ups
5 Chin Ups
40 Dead Bugs
10 Burpees (Yay! Burpees!!)

Front Squat: 10-5-3-1-1-1-3-5-10:
10 Front Squats @ 95 lbs
5 Front Squats @ 115 lbs
3 Front Squats @ 145 lbs
3 Front Squats @ 155 lbs
1 Front Squat @ 185 lbs
1 Front Squat @ 205 lbs
3 Front Squats @ 155 lbs
5 Front Squats @ 135 lbs
10 Front Squats @ 115 lbs

Evening:
1.5 mi Dog Walk
16 Scap Pulls
13 Pull ups
6 Chin ups
10 1.5 Pood KBS
5 Shoulder Press @ 90 lbs
5 Shoulder Press @ 105 lbs
4 Shoulder Press @ 120 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

I was able to increase my 120# reps by one!