“Happy birthday Barb!!!”

Movement review: cycle Single arm snatch x 10 Pull-ups x 7 G*c2b 5rft Wod: 25 Deadlifts 185/125-155/105-135/95 30 TTB / 50 sit ups 10 Deadlifts 225/155-G*315/215 30 TTB / 50 sit ups 25 Deadlifts Into: 50/30 cals echo bike

“Happy birthday Jeremy!!!”

Wod Primer: 5r or 10 min amrap 1 wall walk 20 lunge jumps 3 dips 200m ski erg Lift: 20 min to est. HS Bench Press -or- 21-15-9-3 Bench press 155/105-135/95-95/65 *BW 30 step overs (vest) HSPU 30 step overs Core/Gymanstics: 5sx5r strict c2b 100’ staircase carry each arm x 2

“Happy birthday Renae!!!”

Buy in: 200ft racewalk – AFAP, NO RUNNING!! reset – 2 min Conga: 95/65, 75/55. *G135/95 (P1 starts, P2 follows) 27 cal row 21 S2OH 21 dbl db lunge, 50/35 (in place if easier for set up) (wait for P2 to finish) 21 cal row 15 S2OH 15 dbl db lunge (wait for P2 to […]

“Happy Birthday Lisa!!!”

Lift Wod: 15 min amrap 200m ski erg 2rm clean 5 c2b (strict/banded) Wod: 21min emom 135/95-95/65-G*185/125 Min 1 PC + PJ (3+3) Min 2 50/30 double unders Min 3 25 squats Core buy out: Paul’s birthday burpees -or- Dragon flags 5sx5r

“Avocado Toast”

Lift: 15 min Amrap 200m run (pace) 2 snatch 3 HSPU (strict) F*2 wall walks Wod: 16 min amrap 10 ring push-ups 6 hollow rocks 6 sit ups 6 vups 10 med ball cleans 1 cluster 135/95, 95/65, 75/55 Add 1 cluster each round

“Happy Birthday Dana!!!”

Skill review: KIPPING HSPU Eccentric strength Loading / lockout Height progression 5rft: 10 pull-ups 10 handstand push-ups 10 HPC 135/95-95/65-75/55 10 pistols / 20 squats 34 double unders Core: 5sx5-10r strict TTB

“Happy birthday Ian!!!”

Wod: 21-15-9 Ttb Hpc 155/105 Wall ball Buy out: 84 DU’s Post wod lift: 15 min to est 10rm bench press (3 attempts) Core buy out: Dragon flags 3sx10r

“Happy birthday Sarah!!!”

Wod1: 3rft 155/105-135/95-95/65 G*185/125 3 bear complex (unbroken) 5 BFB Wod2: HS 15 min BENCH PRESS Wod3: 10 minute AMRAP ladder: 1 situp 1 pushup 1 pullup 1 air squat Add 1 rep to each exercise each round Score = number of rounds completed.

“Happy birthday Nicole!!!”

WU Wod: 10min amrap 1 min your choice cardio 3 power snatch (increase wt each round) 2 wall walks / 10’ HSW Skill review: Double banded kipping / butterfly Wod: Buy in 39 Sit ups 4 RFT* 12 pull ups 12 Box jumps 12 Push press 95/65 12 walking lunges *vest optional Buy out 83 […]