“Gravity salesman”
Lift: Back squats x 5r + 5 seated box jumps x 5s @60% 15 min cap WOD: 10 min to establish 1rm Snatch (Modify with clean or power snatch) Rest 5 mins 77% of Hs x 25r Conjugate: 5sx5rm push press [...]
“Gravity salesman”
Lift: Back squats x 5r + 5 seated box jumps x 5s @60% 15 min cap WOD: 12 min amrap Pench press x 10r 135/95 Rope climbs x 2 Walking lunges x 20r (50/35 each hand) Conjugate: 5sx5rm push press [...]
“Curtains are bangs for windows”
Lift (trial): Power CJ + FS (5+3)5min emom 135/95 (add at from last week) Gymnastics: 4sx30’sec ME PULL-UPS Wod: 3 rounds 500 m row 10 burpee box jumps 10 thrusters 10 SDLHP Conjugate: Box squat [...]
“Happy Birthday Nicole!!!”
20 min amrap: 36 Deadlifts (110/75 lb) 36 Box Jump (24/20 in) 36 Kettlebell swings (1.5/1 pood) 36 Knees-to-Elbows 36 Sit-Ups 36 Pull-Ups 36 Hang power cleans (55/35 lb) 36 Wall Ball Shots (20/14 [...]
“4th dimensional 3rd dimension time travelers”
Lift: front squat + jerk (4+1) @65% of fs Skill: 30sec x ME PISTOLS x 4s Wod: 100 DU’s 50 single arm snatch 25 cals assault bike 15 MUSCLE UPS / C2b pull-ups (100m run between sets) Conjugate: [...]
“Redirected remembering”
Lift: Hang power snatch + snatch (5+3) 135/95-95/65 5 min emom Skill 4sx30sec HSPU OR PUSHUPS Wod: 10 Deadlifts (275/185-225/155-185/125) 20 wall ball 8 Deadlifts 20 wall ball 6 Deadlifts 20 wall [...]
“Chillin in parking lots”
Lift: Back squats x 5r + 5 seated box jumps x 5s @60% 15 min cap Skill: 4sx30sec ME TTB WOD: 7 min AMRAP 250m row 5 BFB Into 7min AMRAP 7 power snatch (95/65) 5 BFB Conjugate: 5sx5rm push press [...]
