Menu

“What if rumbas could smoke cigarettes”

Lift: wk1 c2 Bench / press (+5-10#) 65-75-85-75-65% of WM 5 5 5+ 5 5+ Wod: chipper 50/30 pull-ups 20/15 GHD sit ups 50/30 TTB 20/15 GHD sit ups 50/30 kettle bell swings 20/15 GHD sit ups Buy out: 3sx10r strict over head press 3sx20r ring tri extension

“How do you think you are, I am!!!”

Lift: clean and jerk (build to max) 3+2, 3+2, 2+1, 2+1, 1+1 Wod: QF With a continually running clock, complete as many reps as possible in 10 minutes of: 10 clean and jerks, weight 1 Rest 1 minute 10 clean and jerks, weight 2 Rest 1 minute 10 clean and jerks, weight 3 Rest 1 […]

“I got beef with the Mucinex booger guy”

Lift: wk1 c2 back squat (+10#) 65-75-85-75-65% of WM 5 5 5+ 5 5+ Wod: 15 min emom Min 1: 10 cals erg Min 2: 10 HSPU (G* Deficit) Min 3: 5 power snatch (135/95-95/65-75/55) But out: 3sx10r barbell lunges Core: 3sx10r Good mornings

“I’d agree with you if you were right”

Skill review: Muscle up – pullup Strict / Kip / eccentric Wod: 4 rounds 400m run 3 power cleans 155/105-135/95-95/65 G*185/125 3 Muscle ups / 5 strict pull-ups Into: 1rm Power clean Core: Plank + wt 3sx1:00min

“Scary guy”

Lift:Dead lift Deload wendler 40-50-60-60-60% 5-5-5-5-5 (no plus) Skill review: TTB – Wod: 135/95-95/65-G*225/155 TTB : 10-9-8-7-6-5-4-3-2-1 DL : 1-2-3-4-5-6-7-8-9-10 (unbroken) Core: Farmer Carry 3sx 200’ (2Db)

”Who’s line is it anyway”

Lift: Lift:Bench press Deload wendler 40-50-60-60-60% 5-5-5-5-5 (no plus) Skill review: kipping dips Wod: Mini JT / JT 9-7-5 G* 21-15-9 HSPU Ring Dips Push-Ups Core: Back extension + k-bell rows 3sx10r

“The original dog from Beethoven is coming to my birthday”

Lift: 5s x 3 Power snatch 60% Skill review: Kipping pull-ups Wod: 4 min emom: SAS + 5 pull-ups in one min -6 single arm snatch (alt) -5 kipping pull-ups / C2B G* strict Then: 2 min to complete 100 Dus 2 rounds (R1: 4min 2min R2: 4min 2min) Core: Side planks 3sx:30sec (each side)

“Long walks on the beach”

Buy in: 100 DBall toss Chipper: 100 box jump overs 50 hang clusters 95/65 100 KBS 50 PJ 100 pull ups 50 Sit ups weighted plate 100 push ups YGIG, Split reps evenly

“One bite everybody knows the rules”

Primer: 4r (10min cap) Snatch Complete x (build) PS+SB+SN (2+2+1) 5 Strict HSPU Rest of the time: Lift: Snatch + OHS (build to max) 2+3, 2+3, 2+2, 2+1, 1+1 Wod: 4 rounds 400m run 4 rope climbs 15 dips Into: 100 air squats

WP2Social Auto Publish Powered By : XYZScripts.com