“Mannequin hands”

QLift: wk 3 Snatch complex x 5min emom PS + Snatch balance + Tall snatch + Snatch (+wt) Into: 1rm snatch Lift 2: 5sx2rm back squat Wod: 10 min amrap 5 air squats 3 bar facing burpees 1 power snatch (155/105-135/95-95/65) Core: L-sit :30 sec x 3s

“I do not think, therefore I do not am.”

Deadlift: 5rounds for quality Start @ 85% increase each round 1r 3emom In between sets chin over bar hold or 5 strict pull-ups Wod: 5 min amrap Muscle ups x3 / Pull-ups x5 OHS x 10 (95/65) Into: 800m run Into: 5 min amrap Muscle ups x3 / Pull-ups x5 OHS x 10 (95/65) Core: […]

“Sickest gym on the planet. Planet Sickness”

Lift: Lift: split jerk x 2-2-2-1-1 Into: 3sx2r strict press Wod: 15 min amrap • +2 reps to pull-up/bj each round 2 pull-ups /C2b 2 box jumps 2 Turkish get ups (1 ea arm:55/35) 100 m run 4 pull-ups /C2b 4 box jumps 2 Turkish get ups (1 ea arm:55/35) 100m run 6 pull-ups /C2b […]

“I love rugning”

Lift: clean complex PC + HPC + Fs + clean (5min emom) Into: 2 position clean x3s (ME) Into: 10min to est. 5sx5rm FS Wod: 10min amrap / 5r cap Wall Walk x 5 Air squat x 25 Cluster x 3 (155/105-135/95-95/65) Acc buy: 100 Wod crunches band Each side

“lulu lemón : Helping rich people look fit”

Lift: Jerk complex x5s Push press + push jerk + jerk (3+2+1) Wod: 15 min amrap 3/5 muscle ups (ring/bands or strict Dips) 11 D-ball toss 11 TTB 11 cals on the erg Core buy out: Hallow hold x 1:00min each side X3s

“That’s a HOT coffee POT~ Eminem”

Lift: De-load Bench 40%-50%-60%x5r (slow/pause) Wod: 15min amrap 2 Rope climbs / legless rope climbs (1-2) OH DB walking lunge to bikes (1DB) Ass. bike 15 cals OH DB walking lunge to bikes Into : Acc 100 banded pull aparts

“wow. nice bangs…”

Lift: E3OM (3min emom) x 5 rounds 3 snatch (increase wt each round) 12’ HSW / 1 wall walk 5 box jumps Wod: 20 min amrap With partner 100 cals afap Into: (solo) remaining time AMRAP DB snatch 30 Ttb x 20 Box step up overs x 30 (vest opt) Into acc: Dumbell reps 3sx12r

“It’s Morphin Time!!!”

Lift: Bench press 3sx10 40-60% into 3sx3r pause bench Wod: 15 min amrap 250 m Ski erg 25 wall ball 10 devils press 50/35 rest 1 min into: 4sx10-12r DB Rows

“Coexist Road Rage”

Lift: tempo back squats 5sx5r tempo (5-3-1) Wod: 10 min emom or 5rft Dips x 12/15 pushups Clean Complex* (155/105-135/95-95/65-G*?) Hang Power clean + clean + pJ + jerk Into: Ass End Annie 30-20-10 (Dus + sit ups) Into: 100 straight arm pull apart Star plank 3sx:30’sec each side

“More Ovaltine please”

Lift: 1 clean emom x 10min 5r@65% 5r@70% into: 3att @HS Wod: 15 min amrap 200 m run 7 D-bell toss 10 burpees Rest 60sec. Into:Acc. 3r of 5 strict/kip HSPU 12 bent over shoulder flys Core: Suitcase carry 3sx100’ each side