“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