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“Vegetables taste like conformity”

Lift: BS 2rm (80-90%) Wod1: 3rounds 5 Bs @ 65% (speed) 20 Back extensions 100 single under Wod: wt 155/105-95/65 @185/125…? R1: 5 S2OH 21 HSPU 20 k-swings R2: 5 s2oh 15 HSPU 20 K-swings R3: 5 S2OH 9 HSPU 20 K-swings Core: 3 rounds Plank holds x 1:00 Ring rows + 3 count hold […]

“Ice spice is the reincarnation of Nixon”

Lift: 7s wk2 3rm Back squat (+10#) Skill wod: 10 min Op1: Pull-ups TTB + pull-up TTB + pull-up + TTB Etc… Op2: 10 min emom Pull-up + c2b + MU Wod: 3rft : 15 min cap (5 min rounds) 10 BS + 5-10# wk1 HSPU r1:21 r2:15 r3:9 50 DUs Your choice steady cardio […]

“Facebook”

Lift: Snatch + ohs (1+1)Rm Drop set: 90% x 2s Wod: 21-15-9 Power cleans 135/95-95/65-75/55 Dips 10 shuttle before and after each round Core buy out: 5sx10 strict leg lifts

“Scratch and sniff sticker : Cesar salad”

BWU+Dus (2) Lift: 15min / 5s (split Sn op) Sn DL + HHS + OHS 1+2+3 (65%+) Between sets 5 strict pull-ups / c2b / iso-ecc Wod: 21-15-9 Power snatch 135/95-95/65-75/55 Bj over 24/20” Pull-ups Into: 3rounds 20 V-Ups 15 Tuck Crunches 20 sec Hollow Hold 20 sec arch hold

“Most these titles are for James”

Lift primer: 5r (bar > 25%) Muscle clean + FS + tall clean Lift + Gymnastics: 12 min emom (5r) Clean + HC 75-80%+ (build) 5 strict pull-ups / C2B Wod: 95/65 21 Thrusters 4 rope climbs 15 Thrusters 3 rope climbs 9 Thrusters 2 rope climbs 1000m row

“Plant BASED”

Lift: w2c2 Wendler Bench press 70% 80% 90% 80% 70% 3r 3r 3+ 3r 3+ Wod: 21-15-9 FRONT SQUATS 135/95-95/65 G*155/105 BFB (50 Dus between each round G*100) Into: 15 min to est 3rm split jerk or 5rm PP Core + Nasty: 3 rounds Starfish Side plank x :30’sec (es) 12 tricep push downs (cable […]

“Devil’s Threeway“

Wod: Back squats: 20 min cap 2 rm back squat (3 working sets) Into: 8rm x 2s Wod: 12 Minute time cap 21 Deficit HSPU (6”M / 4” W) 50 DUs 21 Double DB Burpee (50 Lbs M/ 35 Lbs W) 15 Deficit HSPU 50 DUs 15 Double DB Hang Snatch 9 Deficit HSPU 50 […]

“You’re dreaming. Wake up”

5 min cardio: HAAARRDDDDD!!! Skill review: Pistol Test pistol position (Bottom) Into: Mobility Activation Retest Into: Drills Wod: Dian 21-15-9 Deadlifts + HSPU (225/155-185/125-135/95) INTO: 50 TTB

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