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“Vegan Cats”

Wod1: 2emom x 12min/6r 3-1 Muscle ups / C2b pull up 30 DUs 7 wall ball 15.1 WodA: AMRAP in 9 minutes 15 Toes-to-Bars / knee tucks 10 Deadlifts (115/75 lb) 5 Snatches (115/75 lb) WodB: 9:00-15:00 1-Rep-Max Clean-and-Jerk Buy out: 1600m run

“Rhabdo fupa”

Snatch complex: 5r (build to max) Power snatch + OHS + Sn 200m run 3 BFB Lift: 15min to est. 2rm Snatch Wod: 10 min amrap 3 power cleans 155/105-95/65 G*225/155 5 pull-ups 15 air squats

“Ben Stiller vs Adam Sandler”

Lift: 2rm snatch (5-10# +wk5) Wod1: 3r (9min cap) 4 Snatch T&G (+5-10# wk5) 90 sec echo bike Wod2: 15min amrap D-ball toss 20 (you go I go if need) Kettle bell rack carry (100’ | 2 kettle bells) Double unders x 50 Core: Seated good mornings 4sx10r

“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

“Atheists that believe in Bigfoot”

Lift: 20rm Back squat Skill review: Wall facing HSPU – or – Wall Walks Wod: 10min amrap 5 WF HSPU / 3 WW 10 BJ overs (PIVOT!!!) 20 SAS 50 DU’s Core buy out: L-sits : rings 5sx10sec

“If goofs is what they want, goofs is what they’ll get”

Primer: 10 min amrap 200m run 3ps + 3 OHs + 3 Snatch Lift: Sn+OHS (2+1) RM into: 90% x 2s 10 min to establish max 5min for drop set Wod: 12 min amrap 3 wall walks 10 single arm snatch (Alt) 15 BJ overs Into: 30 strict pull-ups Core: Weighted planks 3sx1:00min

“If bears are so dangerous why they got fun ears”

Lift + Gym: Hang Sn + Sn + OHS (1+1+2) @87% (PDL + pull) Pull-ups: 7 strict / c2B / 4 Muscle up Wod: Garage Games WOD 2: KRYPTONITE! AMRAP 11:00 SCORE: TOTAL REPS AT 11:00 10 Toes to Bar 20 Calorie Row 30 American KB Swings 40 KB Deadlift Core: 3sx10r Good mornings

“Kick Rocks”

Wod: 25 min amrap 20 cals Echo bike 10 Bench press BW – 75/55 50 step overs with vest Core buy out: 100 banded side crunches

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