I had the pleasure of a partner workout with my daughter today. It is a true blessing to share work that is both challenging and fun with your child. 14-1-25 Pause deadlift singles finishing at 345# WOD: Max cals on bike erg in 16 minutes. While one partner does 10 kb deadlifts and 50m carry the other accumulates cals, then switch. 233 calories

13-1-25 WOD Split Jerks: 75, 115, 135, 155, 175. 185, 205 WOD: 60 double unders 60 Bench Press at 115# 60 double unders 60 pullups 60 double unders

11-1-25 WOD 42 min slow run

WOD : 6 Back squats at 135#, 165#, 195#, 225#, 245# Sumo DL: 12-10-8-6-4-2 finishing at 225# WOD: 3,6,9,12,15,18 etc etc for 8 minutes of deadlifts at 225# and burpee box jumps

Tolerance will reach such a level that intelligent people will be banned from thinking so as not to offend the imbeciles—Dostoievski

The reward for compliance with tyranny is more tyranny.

7-1-25 WOD Hang Power Cleans 6 sets of 4@155# WOD: 6 Hang Power Dumbbell Clean and Jerks (35#) 100m run 12 HPCJ 200m run 18 HPCJ 300m run 24 HPCJ 400m run Time: 8:59

6-1-25 WOD Back squats: 7*115#, 135#, 155#, 165#, 175#, 195#, 205# 4 rounds for time: 10*95# front squats 10 push ups, 10 cals rower 5:23

No nation could preserve its freedom in the midst of continual warfare—James Madison

Nature, to be commanded, must be obeyed—Francis Bacon

3-1-25 WOD 7*5 pause bench press at 155# With a partner: 0:00-5:00 max wall walks 5:00-10:00 max sled push at 190# 10:00-15:00 max cal rower 188 reps

2-1-25 WOD: 0:00-8:00 3,6,9, etc etc pullups and deadlifts at 135# 8:00-12:00 3,6,9, etc etc pullups and squat cleans at 135#

1-1-25 WOD Every 5 minutes 20 double unders, remaining time bike erg for 50 minutes

Wod 31-12-24 10 * 2100m bike erg w/30 seconds rest in zone 1 Time: 54:21