“Happy birthday Ann!!!”

Lift: 3sx10r deadlift @50-60% Ann’s birthday: WOD/ 20 min cap 72 Single Unders 72 Sit-ups 72 Single Unders 72 KB deadlifts (55/35) 72 Single Unders 72 Sit-ups 72 Single Unders ** 9 birthday burpees before and after each movement**

“Happy Birthday Lindsay!!!”

Lift exp: wk1 Snatch complex x 5min emom PS + HPS + Snatch balance + Snatch (+wt) Into: 3 pos snatch (7-10min cap) Lift 2: 3sx10rm back squat Wod: 10min amrap 150m row 25/15 pull-ups 150m row 25/15 pushups 150m row 25 squats Core: 25 knee tucks x3s

“Brush my teeth with warm water”

You go I go, split reps evenly 60-50-40-30-20 (135/95 95/65 G*155/105) Back squats TTB Cal erg KBS Into 10 rope climbs total While P1 is working, P2 is holding DBall. Switch P1/P2 accordingly. Once you are both done with the reps 50-40-30-20 for each movement Dball carry 50 ft each partner

“41 Dainty Doughnuts”

Lift: 3emom x 5min Complex: power clean + clean + FS + jerk 3 muscle ups / 5C2b Kneeling jumps x5 After 3 attempts @ 1 cleans + 1 jerk Wod: 18 min amrap 10 clusters 95/65-75/55 G*135/95 10 BFB 10 pull-ups 41 Double unders 10 power snatch 10 box jump overs 10 TTB 41 […]

“Happy birthday Kyle!!!”

Bench press Wk2 C4 90%+30# 70%x3 80%x3 90%x3+(ME)80%x3 70%x3+(ME) Wod: 15 min amrap 24 lunges 24 pushups 24 situps 24 ring rows (feet on box) 1 clean 185/125-135/95-95/65(G*225-250/155-170) Acc buy out: L-sit 3sx15-30’sec

“Happy Birthday Roberge twins!!!”

Split evenly (26) 27 min AMRAP 52 box jumps 52 cal assault bike 52 deadlift 225/155 155/105 52 burpees 400 M run together Rest 2 minutes 1:1 you go I go 54 (27 each) CLUSTERS 135/95 95/65 75/55

“Happy Birthday Dave!!!”

Lift: w3c3 Deadlift 75%x5-85%x3-95%x1+ME-85%x3-75%x5+ME Wod: break up anyhow 53 wall ball (my least favorite movement) 53 burpees 53 barbell lunges (95/65-75/55) 53 cals assault bike Post Wod Acc: Banded good mornings static hold 3sx1:00

“Happy birthday Anne!!!”

Lift: w2c3 Bench 70%x3-80%x3-90%x3+ME-80%x3-70%x3+ME Wod: 400m run 10 devils press 400m run 10 devils press 400m run 10 devils press 400m run 10 devils press Buy out Acc: 100 ring rows

“HAPPY BIRTHDAY STASKO!!!”

Lift: W1c3 Deadlift (+10lbs) 65%-75%-85%-75%-65% (5-5-ME-5-ME) 20 min Amrap: Partner Wod Partner 1: Completes 1 round of “Holleyman”, 5 wall balls, 3 HSPUs, 1 power clean (225/155) (timer) Partner 2: Chips away at 40 “Birthday” burpees 40 cal on bike 40 KB swings 40 OH lunges (35/25) 40 Pull-ups *partner 1 picks up where partner […]

“Happy birthday Aaron!!!”

Lift: 10 min emom snatch steady or work to max After 3 att to work to max Warmup: take shirts off WOD 3 rft or 15 min 10 power clean 115/75 G*135/95 10 cal ass bike 10 Front Squat 10 cal ass bike 10 Push press 10 cal ass bike Buy out: hip Mobility review