“Spoiler warning”
Lift: Front Squats x 5r Start @ 70% x 5s Wod : Deadlift x10 Squats x 25 HSPU/HSW 10 or 25” walk 5 rft (225/155-155/105)
“Shaken, not stirred”
Partner walks ( you go i Go) -or- around the world walk around box Wod : Double Jackie : Straight or mixed 1000m row 50 Thrusters 45/35 30 Pullups x2r
”I don’t understand twitter”
Lift : Clean and jerk (2+1) x 5s start @ 75% Wod : 200 m run 10 OHS 400 m run 20 OHS 800 m run 30 OHS 95/65-75/55
“1,2,3,4. Get your booty on the floor”
SKILL : HSPU / HSW 5s x 30’ or 5s x10r WOD : C-155/105 F- 135/95 G-185/125 Back squats 10-9-8-7-6-5-4-3-2-1 10 pushups + 10 box jumps between each set For time 15 min cap
“Donkey Kong”
Lift : Snatch + OHS (2+1) x 5s start @ 75% Donkey Kong : 1 x DL 350/240-225/155 3 x Muscle ups / 5 strict pull ups 6 x hspu 12 x med ball cleans (20/14) 7 min amrap (Games option available)
“Nobody puts baby in the corner”
Push Press x5rx5s Start @ 65% Wod: 7 min amrap Pushups x 5 Single arm snatch x 7 (alt) Goblet squats x 9 (55/35) right into 10 min AHAP Clean