“Schrödinger‘s cat”
30 min CAP – score is time and 1rm for each partner Buy-in; 1000m row split anyhow into P1 3 DL 135/95, 95/65, 75/55 3 PC 3 FS 3 S2OH P2 rests (once both Ps do BB work, move on to “core”) Conga style – 100ft Farmer carry, 54/35 KB 10 pull throughs 10 plank […]
“Jordan said it was 18k a month!”
Cardio Primer: 6RFP 200m sprint 5 Deficit HSPU (Rest 1min) Lift: 12 min To est. 2RM Thruster Wod: 2 rounds: 21 thrusters 21 pull-ups Rest 3 min 2 rounds 15 thrusters 15 pull-ups Rest 90sec Core buy out: Palof Hold 3sx1:00 min each side
“Joke reveal Thursdays!!!”
Lift: 3rm power clean Wod: 20 min amrap 20 Cals erg 15 wall balls 10 cals bike 5 power cleans (155/105-135/95-95/65)
“No music Wednesdays!”
Skill review: GHD sit ups HS Holds (balance) Wod: 20 min amrap 1 rope climb 5/10 GHD sit ups 25’ HSW / wall walk / Hold 400m run
“Do boogers break a fast?”
Lift: 3rm Power snatch Skill review: HSPU Eccentrics / strict & Kipping Wod: 7rft 3 HSPU 5 TTb 7 BJO 10 DB snatch (5ea)
“How many owls do you need to see before panicing?
Lift: 20rm Back squat Skill review skipping dip / strict dip Wod: 5rft 5 dips 10 kettle bell swings (50/35) 20 sit ups 30 DUs Buy out: 50 kettle bell pull throughs
“Laryngitis? More like inflammation of the larynx”
E3Mx 8 Rounds P1: 10 DB toss 80/50 5 burpees P2: 10/7 cal echo bike SWITCH once both partners do each in remaining time 1:1 Snatch 135/95 95/65 Rest 2 min 100 box jumps Split evenly
“The Hopper”
Cardio Primer: 6RFP 150m row erg 5 Deficit HSPU Lift: 12 min To est. 3RM Thruster Wod: 5r 400m run Speed 15 Thruster (unbroken) ME pull-ups (Goal:21-15-15-15-9) 2 min rest (AR?) Core buy out: Palof Hold 3sx1:00 min each side
“Matthew McConaugheya”
Lift: FS x 7s 5 sec Eccentric FS + FS (1+2) (+5-10#) Wod: 5rfw 3emom (15min) 3 cleans (build to 3rm) + 5-10# from wk2 12 TTB 5 BJ / kneeling BJ DROP SET: +5-10# from wk2 5 cleans T&G 400m run 3 rounds Core: 3sx10r GHD
“Life is short, eat the spaghettios”
Wod: 3 rounds ( 25 min cap ) 1000m row (4 min cap) 50′ HSW / 3 wall walks 20 Single arm Snatch (10 Each arm) G*? Into: 3rm Bench / Split jerk Drop set option or primary: 3sx10r Bench or PP
