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“Never forget Killdozer”

Lift: W1c4 Deadlift (+5-10#) 65/75/85% (+drop sets) 5—-5—-5+ Wod: Partner Wod 2rounds for reps P1: 1000m ski erg P2: 3r 5 DB power cleans 50/35 7 hspu 100’ D-ball carry (Ω rack carry dumbells) Every 4 mins switch: if done before 4 min time cap, rest.

“Louis Vuitton: a joke that went too far”

Lift: W1c4 Bench Press (+5-10#) 65/75/85% (+drop sets) 5—-5—-5+ Wod: 14 min emom Even min: 2 muscle ups / 5 strict C2b Odd min : 15 wall balls Into: 3 rounds: sprint 4 BB lunges 4 front squats 4 BFB 155/105-135/95-95/65 Ω-185/125

“You should start a podcast”

Lift: W1c4 Back Sq (+5-10#) 65/75/85% (+drop sets) 5—-5—-5+ Wod: 3 options 1. Grace (30pcj 135/95) 2. Double Grace (60pcj 135/95-95/65) 3. Heavy Grace (30pcj 225/155) Core + Gym: 3r 20 narrow stance RH goblet squats 30 kettle bell side crunch

“Oh, you drink tap water”

Break up anyhow score is time for all meters completed. (Meters are shared) Accumulate 2500m, Air Runner P1 Run P2 10 SAS, 55/35 10 burpee over box *once 2500m run is complete, move to; 2000m, Erg P1 row P2 15 TTB 30 DUs *once the 2000m row is complete, move to; 1500m, ski-erg P1 ski […]

“KK: level 40”

Wod: 40 cals bike 6 rounds: 1 rope climb 9 hang power cleans (95/65) 8 pull-ups 3 wall walks 40 sit-ups 2 rounds: 1 rope climb 9 hang power snatches 8 CTB pull-ups 3 cartwheels 40 burpees

“Liquid slam”

Skill review: Rope climbs Strict rope pull-ups Inch worm Descent Wod: 3rft 25 cals echo bike 15 dips 5 FS 185/125-135/95-95/65 Ω-225/155 1 legless rope climb Core: Seated good mornings 3sx10r

“I got hella books on my kindle”

Skill review: TTB Hamstring mobility Hip flexor activation Beat swing Kipping knee tuck TTB Wod: DT 155/105-135/95-95/65 12 Deadlifts 9 HPC 6 PJ Core: 100’ HSW

“Murph”

Wod: 1 mile run 100 pull-ups 200 pushups 300 squats 1 mile run

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