“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
“Dad bod”
Lift: Deadlift (full reset) 10 min 2emom : 5 deadlifts @70% Skill review: bar muscle ups wk 1 Wod: Fractured Amanda 9-7-5 Muscle ups (bar/ bands – G* ring) Snatches (135/95-95/65-75/55) Cals assault bike 21-15-9 Core buy out: Plank 3sx1:00min + wt
“Melting deltoids and candle stick elbows”
Lift: Jerk complex x5s wk1 Push press + push jerk + jerk (3+2+1) Wod: 21-15-9 each (form focus deads) TTB Deadlifts 225/155-155/105-135/95 BFB Core buy out: Hallow hold x 1:00min each side X3s
