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“I got kennel cough bc I got that dog in me”

Primer: 4r (10min cap) Snatch Complete x (build) PS+SB+SN (2+2+1) 5 Strict HSPU Wod: “Light” Amanda (15 min cap) 9-7-5-3 Snatches + RMU/Dips 95/65-75/55-45/35 G*135/95 Gymnastics Focus Lift: Snatch + OHS (build to max) 1+3, 1+3, 1+3, 1+3 Buyout: Broad jumps / ME Height Box jump

“You’re single bc your muscles aren’t big enough yet”

Skill primer: 10 min amrap 250m row 100’ Farmer carry (each side) 3 muscle ups / 5 C2b / 7 pull-ups *last rep eccentric Lift: BS Wendler (90% of max for base numbers) 65-75-85% (5-5-5+) Wod: 3sx3min amrap 7 Dl 6 HPC 5 PJ (135/95-95/65-75/55) 10 BFB Rest 1 min after 3min amrap Into: 100’ […]

“Green m&m’s”

Wod: Partner Linda: teams of 2-3 AKA “3 bars of death” 10-9-8-7-6-5-4-3-2-1 Deadlift 1-1/2BW Bench press BW Clean 3/4BW Scaled options DL 225/155 BP 155/105 Cl 95/65

“Lions don’t care about the opinions of sheep. Read that again”

Lift: 15min to eat 3rm DL 5rounds to complete: (4 mins on – 2 mins off (cardio)) Open wod Remix: 10 Dumbbell Snatches 15 Burpee Box Jump Overs 20 Dumbbell Snatches 15 Burpee Box Jump Overs 30 Dumbbell Snatches 15 Burpee Box Jump Overs 40 Dumbbell Snatches 15 Burpee Box Jump Overs 50 Dumbbell Snatches […]

“Legally protected sense of humor”

Wod 1: 5rm DL Wod 2:OPEN REMIX (full test option) 2 min on 2 min off (your choice cardio) 1-2-3-4-5-6-7-8-9-10-9-8… Deadlifts + BFB 5r *Pick up where you left off Wod3: optional 1:30 strict pull-ups for time 2:5sx5-3r kipping butterfly / ring MU

“Banana SPLIT!!!”

Lift: 1rm Bench press Wod: Dannie 50-40-30-20-10 Sit ups 20-18-16-14-12 D-ball toss After: 200’ farmer carry Core: 100 Banded face pulls

“Boxing: no feet karate”

Cardio Primer: 10min 200m run 10 Russian swings 1 Turkish get up Lift: 12-15min cap 5rm DL (full reset) Wod: 4 min rounds x 3 rounds R1: 21 Deadlift 21 HSPU R2-3: 15 Deadlift 15 HSPU Rest of time single under Games options : 10 strict into 11 Kip

“What the f@#% is a Partridge?”

Wod:For Time, adding one movement per round: 1 muscle up / ring muscle up 2 Clusters 135/95 – 75/55 3 Power clean 4 Deadlifts 5 Burpees / synchro burpees 6 K-bell pull through 7 Pull-Ups 8 TTB 9 Box Jumps 10 pushups 11 wall ball 12-00m (true loves choice) 40 min cap

“I’m like a corndog on Easter Sunday”

Lift: FS 15min Pause FS + FS (1+2) (+5-10#) Wod: Annie (50-40-30-20-10) 2 cleans between each set Work to max (10 min after wod to hit max) DROP SET: +5-10# from wk3 4 cleans T&G 2min pace echo bike 3 rounds Core: 3sx10r Good mornings Do this for real!!!

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