Happy birthday Josh!!!

Lift: Every 2 min (10r:18min) (wk2/3) Clean + jerk (2+2)x7s 60-80% Clean + jerk (1+1)x3s 80-100%+ Between each lift: 2MU/7C2b +1 from last week Wod: 2,000 m row Then 10r of “The Chief” 3 power clean 135/95 95/65 (God:225/155) 6 pushups 9 Squats Buy out: Alternating bent over dumbbell rows 20rx3s (T-spine rotation optimal)

“Happy birthday Ugo!!!”

Lift/skill: Opt 1: weakness work Opt 2: push press 5sx5rm Wod: 185/125-155/105-135/95 (God:205/140) 75 wall balls cash in Into: 100 deadlifts : every minute 5 burpees Into: 75 wall ball cash out

“Happy birthday Julia!!”

Lift : 4 rm thruster last week Wod: Tabata row Into : 8 rounds 4 snatch 135/95-95/65 7 box jumps 1 muscle up Tabata row Into : 8 rounds 2 clean and jerk same weight 7 wall ball 1 Rope climb

“Happy birthday Barb!!!”

Skill review: Dip/pause dip + hallow arch super set Kipping / turnover 7min emom Wod : Assault bells 10-20-30-40-50 Reps of: Calorie Assault Bike Russian Kettlebell Swings (55/35) 20 min cap Core buy out: 3s {ETA 7min} Strict Ttb 10r Single leg RDL 10

“Happy birthday Renae!!!”

Skill practice: 20 min skill review Wod: 5rft 5 deadlifts 315/215-225/155 15 burpees 1 min cardio (Max cals) Core buy out: 1 min double unders 2 min pull-up 1 min double under

“Happy Birthday Jen!!!”

Ew 40 Buy in: 1600 m row Switch every 200m Into 16 rounds 5/3 clusters 95/65 7/5 pullups 9/7 sit ups Partner completes 1 full round then switch Buy out: 40 syncro burpees

“Happy birthday Dana!!!”

Lift: BBG: every 90sec x 7r Pc + Fs + pj + j (3+3+2+1) Start @ 135/95 (Wod weight to challenge) each week increase 10lbs (Experiment) 7 min AMRAP 10 hang power clean (135/95-95/65-75/55) 10 HSPU 12 box jumps Into 7 min AMRAP 10 pull-ups 10 pistols 12 cal row Buyout: 32 BS (if drop […]

“Happy birthday Ann!!! (70 in August)”

Wod: 70 single unders -5 burpees- 70 single unders 20 DL -5 burpees- 70 single unders 20 DL 30 sit-ups -5 burpees- 70 single unders 20 DL 30 sit-ups 40 BS – 5 burpees- 70 single unders 20 DL 30 sit-ups 40 BS 50 push press

“Happy birthday Shawna!!!”

Lift + skill: 14 min EMOM Even min : Hang snatch + snatch work to max Odd min : Ttb (option +1r per round start 3/5) Wod: 30-9-20-7-10-5 Wall balls + deadlift (275/185-225/155-155/105) Into: 100 push + 100 sit ups Break up anyhow