“Vaxxed against unemployment”

Lift: wk3/3 BACK SQUATS 3sx10r into 3sx3r pause squat WOD: 7 min amrap 50’ walking lunge (50/35:1DB anyhow) HSPU x 15 (G* deficit) Into: 5 min 10 cals ass. Bike 5 Ring Muscle ups / C2b Core buy out: 2 rounds each P1 Side band crunches x 50 each side P2 banded face pulls x […]

“What’s the legal age for social media?”

Lift: 10 min to est HD snatch into : 135/95-115/75-95/65 5 PS + 30 sec rest x 6rounds ( speed ) WoD: 7 min amrap 3 Muscle ups 7 bfb 14 single arm snatch (7ea alt) Into : Hs bear complex (10min cap) Pc+fs+pp+Bs+pp (can split & clean for load) Core buy out: P1 L-sit […]

“The food pyramid was literary foreshadowing”

Lift: 10 min to est HD clean and jerk (cycle) into : 135/95 5pcJ + 25 sec rest x 6rounds ( speed ) WoD: 5rft 3 wall walks 40 double unders into: 6 min amarp 100 m sprint 7 Dumbell thrusters 50/35 (scaled:1DB) Core buy out: Hallow rock but with the rocking 3sx10-20r ( need […]

“Hunter Biden Vs. Charlie Sheen: Go”

Lift: 10 min to est HD clean and jerk into : 135/95 5pcJ + 30 sec rest x 6rounds ( speed ) WoD: 10 min Amrap 15 BFB Into: 3r of 10 Pull-ups 10 Deadlifts Into: 5 min to est: 3rm Thruster

“Brought to you by Pfizer”

Wod: 30 min emom Even min do 1 power clean Work to max (start @ 65%) Odd min round of Cindy 5 pullups 10 pushups 15 squats

“Stop watching the news”

Wod: 20 min Emom Even min : Bench press x 2/5r 155/105-95/65-75/55 G*? Odd min D-ball carry x 100’ Into: 4rft or 15 min cap 350m row 25 pull-ups (15 scale) 10 Russian k-swings (70/55) Core: 3rounds Suitcase carry x100’ each side Plank x 1:00min

“Armistice”

Lift: 5min emom (light for speed) Pc+clean+jerk + 5 hspu / 5 kipping deficit Into: 10 mins to est CLEAN + jerk (2+1) Wod: AMRAP in 11 minutes 11 Power Cleans (135/95 lb) 11 Burpees Over the Bar 19 Deadlifts (135/95 lb) 18 Pull-Ups Buyout: 100 banded side crunches es

“Elephants don’t run, they speed walk”

Lift: 5 min emom (light wt for speed) 3 power snatch + 3 OHS (Wod wt) + 2MU/5c2b Into: 10 min to establish Heavy double snatch Wod:15 min amrap HPC + Fs + HPC + Fs + HPC + Fs + Jerk (1+1+2+2+3+3+1) work to max ^wt each round 500 m row Score is total […]

“Pulling power”

W2c2 Lift:10 min HD (2) BACK SQUAT >DROP SET: 2sx8rm >pause back squat 3sx3r Wod: 20 min amrap Assault bike :30 sec Max cals 1 rounds Cindy Rest 1 min Core buy out: Side plank arm bar 3sx:30-1:00min hold (each side)