“Do you ever yearn?”
Lift + Skill: CJ + HSPU : Walk 5r/15min Life: Hang clean + clean + jerk (1+1+1) @83%+ Skill: Kip/ strict (10/5) walk x 25’ G* Kip walk Wod: Death by cleans: 13 min cap Add 1 clean Every min till FAILURE! 135/95-95/65-75/55 G*185/125 Once fail: ME burpees till cap After: Skill practice ME: 4×4’ […]
“Mentos: the fresh maker, has layers”
Skill Review: rope climbs + Pullovers Wod: 20min amrap 1 Rope climb -or- 3 Pullovers 7 HSPU (Walk + HSPU option) 1 bear complex Anyhow* (225/155-95/65) R1: 400m run R2:20 cals echo Core: Hollow Holds 3sx1:00min
“Starbucks windows don’t stand a chance against antifa“
Lift+Skill: BWU + wall walk Into: cleans High hang + Hang + Pj + J 1+1+1+1 65%+ / 10 kipping HSPU / 5 strict Wod: teams of 3 : 20 min amrap : break up evenly 9 cals echo bike (each) 9 power cleans (3 each) 9 power jerks (3 each) G*185/125 F*95/65 x2 volume […]
“Hey, Noah called!!!”
Lift: 25 min to est.: HS back squats Or HS Front squat Wod: “Cindy full of Grace” 12 min CAP 10 power cleans (135/95) 3 Rounds of Cindy 10 power cleans 3 Rounds of Cindy 10 power cleans 3 Rounds of Cindy Core buyout: 3×10 Barbell Z press
“Cows are pretty calm considering the floor is food“
Wod: 3 rounds 5 min amrap: 1 wall walk 10 single arm snatch (Alt) 20 step overs (vested) 3 min to complete 1r: 5 power cleans 5 Front squats 5 Power jerk (185/125-135/95-95/65 Ω-225/155) After: 10min to Est HS CJ
“Eating shrimp to gain their memories”
Wod: Bear complex 5 Rounds For Load Complete 7 Unbroken Sets of this Barbell complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Rest as needed between sets Score is total weight moved F* option add in 400 m run between sets
“You should start a podcast”
Lift: W1c4 Back Sq (+5-10#) 65/75/85% (+drop sets) 5—-5—-5+ Wod: 3 options 1. Grace (30pcj 135/95) 2. Double Grace (60pcj 135/95-95/65) 3. Heavy Grace (30pcj 225/155) Core + Gym: 3r 20 narrow stance RH goblet squats 30 kettle bell side crunch
“I got hella books on my kindle”
Skill review: TTB Hamstring mobility Hip flexor activation Beat swing Kipping knee tuck TTB Wod: DT 155/105-135/95-95/65 12 Deadlifts 9 HPC 6 PJ Core: 100’ HSW
“Spunk Fitness is a real place”
Lift primer: 5r (bar > 25%) Muscle snatch + ohs + Snatch balance Lift + Gymnastics: 12 min emom (5r) Snatch + Hang Snatch 82% (build) 25’/15’ HSW Wod: Anyhow 75 cals erg 50 S2OH (155/105-135/95-95/65 G*175/120) Core + Gym: Plank x 1:oo min + 10DB rows (ea)
“Happy Birthday Heather!!!”
Lift: Wendler BS w2c3 70-80-90-80-70% 3 3 3+ 3 3+ Wod:2rft (20 min 🧢) R1:135/95-95/65 G*185/125 R2:155/105-115/75 G*205/140 50/33 pull-ups 5 cleans 50/33 Pushups 5 cleans 50/33 Sit ups 5 cleans 50/33 squats Buy out: 3sx 10 RDLs + 1:00min plank (wt+)
