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“Flintstone vitamins overdose”

Wod1:BBG 10ps (95/65-75/55-Bar) Rest 90sec 5rounds (choose a weight you can do unbroken) Wod2: Echo/Tred 15min amrap 10 cals slow 5 cals sprint (This will get you in shape) Score is cals Core: Hallow hold 5sx:30sec

“Firefighters used to be on calendars”

Lift: w2c3 bench / press 70-80-90-80-70% 3 3 3+ 3 3+ Wod: 5rft BFB: 9 Fs : 6 PJ : 3 155/105-135/95-95/65 Core + Arms: 3s Palof hold 1:00min each side 50 tri extensions 20 bi cep curls (heavy)

“Can’t stay. Promised my friend I’d do Jihad later”

Skill emom: 10min Even min: 5 thrusters Odd min: 3 MU / 3 C2b pull-ups Lift: clean and jerk (every 2 min) 3+2, 3+2, 2+1, 1+1, 1+1, 1+1 Wod: 135/95-95/65 G*155/105 30 Deadlifts 50 DUs 30 Hang power clean 50 DUs 30 Front squat 50 DUs 30 Power jerk 50 DUs

“All your choices lead you here”

Wod: 5rft 20 wall balls (penalty: 5 burpees every break) 5 power cleans (155/105-135/95-G*225/155) 25’ HSW 2 min steady state bike After: work to max Clean + FS + Jerk Core: 3s 1:00min suitcase hold Each side

“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

“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

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