“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

“HAPPY BIRTHDAY EMILY AND LEAH!!!”

Wod primer: (10 min cap) 100 m sprint on erg 30 sec rest x 10r Wod: 10 HSPU deficit 40 sit ups 5 PC 185/125 – 135/95 – 95/65 8 HSPU 30 sit ups 4 PC 6 HSPU 20 sit ups 3 PC 4 HSPU 10 sit ups 2 PC 2 HSPU 5 sit ups […]

“Happy Birthday Tim (Totter)!!!”

Back squats: 5sx5r 65%+ Wod: 90 sec emom x 15 min 3 S2OH 155/105 – 135/95 – 95/65 G*185/125 5 Bfb Remain time: Assault bike Core: Revers crunch 3sx20r

“Happy birthday Ruth!!!”

Lift + Skill 12min Emom: 2Sn + 5HSPU (cycle) EXP: into 15rx2s ps 95/65-115/75 (90sec rest) WoD: 30 sec rest between rounds 200m sprint 10 bench press 135/95-115/75-95/65 200m sprint 10 bench press 200m sprint 10 bench press 200m sprint 10 bench press 200m sprint 10 bench press Core buy out: Side plank crunchs 2sx50r […]

“Forever 29 : Happy birthday Ugo!!!”

Amrap in 29 min Teams of 3 Complete 150 wall balls P1: rows 200m P2 & P3: chips away at the wall balls Complete 150 DL’s (135/95-185/125-225/155) P1: runs 200M P2 & P3: chips away at the DL’s Complete 150 box jumps P1: rows 200m P2 & P3: chips away at the box jumps

“Happy birthday Cathy!!!”

Lift: 20rm back squat Wod: chipper – break up anyhow 57 Dumbbell snatch (alt) 57 C2B pull-ups 57 cals on erg 57 box jumps (No break) Into: 3 mins to complete 100’ HSW

“Happy Birthday Barb!!!”

Skill review: HSPU Cycling focuse Fast kip loading (eccentric control) After review ( 3sx 15sec ME reps – speeeeeed) Wod: 4r Deadlift x 15 (225/155 Goal: Unbroken) Wall ball x 20 Sit ups x 25 Into: 2 min wall sit Core: WTD Plank 3sx1:00

“Happy Birthday Renae!!!”

Assault bike x 50 cals Into: (135/95-95/65 G*155/105-185/125) 500 m row 1 bear complex 400 m row 2 bear complex 300 m row 3 bear complex 200 m row 4 bear complex 100 m row 5 bear complex Into: (350/240-315/215-275/185) DL X 10r