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“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

“Original short king : Johnathan Taylor Thomas”

Cardio Primer: 18 min 🧢 400m run 2 min rest -or- You Go I go Filthy Fifty: 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Presses (45/35 lb) 50 Back Extensions 50 Wall Ball Shots (20/14 lb) 50 Burpees 50 Double-Unders

“Happy birthday Morgan!!!”

Lift: 3rm Bench -or- split jerk Wod: 3rfr : Total Reps (fight gone bad twist) 1 minute Wall Ball 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 3 min slow bike

“Do you budge”

Skill review: TTB (kipping/strength) Ring Kip Leg lift / no Kip Short ring Kip No lat Kip Wod1: Death by burpee (20min cap) After : rest 3 min 2 min wall ball test 50/30 TTb for time Core: good mornings

“Summer is over”

Lift:5s Pause front squats + split jerk (3+1) 70%+ Wod: Nancy (5rft) 400 meter Run 15 Overhead Squats (95/65 lb) Core: Plank 2:00min hold 3s

“I was promised flying cars”

Lift:5s Pause front squats + split jerk (3+1) 65%+ Skill review: Rebounding box jumps (low height practice) Wod: 5RFT Betty 12 Push Presses (135/95-95/65-75/55) 20 Box Jumps (24/20 in) Core: 50 jackknifes

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