“Murph”

1 mile run 100 pull-ups 200 pushups 300 squats 1 mile run G* Vest G* Vest + unpartitioned

“Superfluous. Say it. It’s impossible”

Lift: 3emom Clean+5-7HSPU+kneeling jumpsx5 X 5r Opt1: 3 pos clean (speed focus) Opt2: 2 pos clean (knee+floor) After 5-7min for Hs Wod: recovery Wod 500m row 1 round Cindy 400m row 1 round Cindy 300m row 1 round Cindy 200m row 1 round Cindy 100m row 1 round Cindy Buy out: Stretch

“Happy birthday Anne!!!”

Lift: w2c3 Bench 70%x3-80%x3-90%x3+ME-80%x3-70%x3+ME Wod: 400m run 10 devils press 400m run 10 devils press 400m run 10 devils press 400m run 10 devils press Buy out Acc: 100 ring rows

“Tj Max: Fancy garage sale”

Lift: 3emom snatch + 12’ HSW + Seated bj5r X 5r Opt1: 3 pos snatch (speed focus) Opt2: 2 pos snatch (knee+floor) After 5-7min for Hs Wod: 14 min emom (even/odd) (form focus) Deadlift x 3r 315/215-225/155-G*405/305 MU / c2b x 3r/5r (Don’t rip) Buy out: 1:00 min plank 20 narrow stance goblet squats +wt

“Professional LARP’er”

Lift: Wendler c3 wk2(90%+20) 70%x5-80%x5-90%xME-80%x5-70%xME Wod: (17 min cap) Thrusters 10-9-8-7-6-5-4-3-2-1 (G* all ww) Wall walks 1-2-3-4-5-4-3-2-1 95/65-75/55 G*135/95 Into Acc: RDL 3sx10r (+wt each round)

“Fact: Dolphins pee”

Brute Wod: 5rft (15min) Kipping dips x 7 Broad jumps x 3 Rebounded box jumps x 5 Wod: 25 min amrap 150m sprint erg 3 snatch 95/65 20 cals assult bike 25’ HSW Increase wt round

“You ever have a really banan-ree banana”

25 min AMRAP 10 HPC 135/95, 95/65 G*155/115 20 box jumps 24/20, alternate every rep G*30/24 30 burpees 40 Russian KBs 55/35, G*70/55 50 DUs rest 2 minutes 2 minutes ME squats, G*vested

“HAPPY BIRTHDAY STASKO!!!”

Lift: W1c3 Deadlift (+10lbs) 65%-75%-85%-75%-65% (5-5-ME-5-ME) 20 min Amrap: Partner Wod Partner 1: Completes 1 round of “Holleyman”, 5 wall balls, 3 HSPUs, 1 power clean (225/155) (timer) Partner 2: Chips away at 40 “Birthday” burpees 40 cal on bike 40 KB swings 40 OH lunges (35/25) 40 Pull-ups *partner 1 picks up where partner […]

“House Hunters: 10pm Danielle Clement: Celebrity”

Lift: 3emom X5r (15min) 3 position clean (mid thigh/knee/floor) 5-7 HSPU 5 Box jumps Wod: 20 min amrap 200 M run 10 Back rack reverse lunge 135/95-95/65 (rig) 10 DB push press 50/35 Rest 90 sec Into:Acc PLANKS!!! 3sx:30’sec (wt)