“Puppy experiments“

Skill review: Kipping pull-ups Beat swing:3sx10 Vertical hallow: 3sx3r (2-3sec hold) Beat swing plus pull: 3sx5r Hip kip + k-swing: 3sx5+5 Kipping pull-ups!!!!!! Wod: 6rft Power snatch x 5 135/95-95/65-155/105 Wall ball x 15 HSW x 25’ Buy out challenge: Double squat wall ball

“It’s not a left right thing, it’s an up down thing”

Lift: Snatch + Gymnastic emom : 7 min : Power snatch + ohs + snatch > 3c2b + 5 kipping (work to max) Scaled opt: 5 pull-ups After: HS Snatch *10 min cap (+2.5-5#) Wod: 5rft PJ x 7 155/105-135/95-95/65 DU x 30 Bj x 7 (30/24) Into: 30 devils press (str: 50/35 spd: 35/25) […]

“The customer is always right”

Lift: Experiment wk (primer Wod) 10 min to establish HS Into: aprox 70-90% 10 RM back squat Time depending: 3sx3r Pause squat (80-90% of max) Wod:10 min amrap 15 wall balls 10 Alt single arm snatch (50/35) 5 BFB rest 1 min Into Grace: 30 PCJ 135/95-95/65 (G* only 3 breaks) core: Barbell rows 4sx10r

“Double entendre”

Wod 1: 3rft Power Snatch x 10 (115/75-95/65) 200m run (fffffff’ast) 2min rest Wod 2: 4rft Clean x 5 (185/125-135/95) Double under x 50 2 min rest ( or rest as needed for loading) Wod 3: 5rft Deadlift x 1/2 (405/305-315/215) Assault bike x 10cals

“Lazy river ≈ Ass bath”

Skill: 1 count hold in hole Lvl 1 5s x 6 Russian pushups Lvl 2 5s x 6 Russian box dips Into: 2sxME DIPS / pushups (must hit 24r) Wod: 4rft 250 ski erg HPC x 10r (155/105) Pj x 1r 1 min rest Into: 10 min to est: 1rm split jerk Core buy out: […]

“You’ll live to regret it”

Lift: Clean and Jerk complex: 10 min every 2min Deadlift + HC + C + Jerk (1+1+1+2) MAX Into: 50 HSPU (strict / kip) break up anyhow {Option for deficit} 7 min cap Wod: 30 single arm thrusters (50/35) 50/30 TTB 30 single arm thrusters 100 kettle bell swings Shoulder/gymnastics buy out: 100 straight arm […]

“You’re always disappointing”

BBG: (unbroken) 1 round DT (155/105) Rest 1 min / 5r Wod: 5r 5 box jumps 30/24” 7 Dumbbell cleans 50/35 9 Dumbbell thrusters 50/35 30 Double unders (if break 3 burpees) Rest 90 Sec Core: DIY GHD