“America is getting out freedomed”

Lift: 10 min to est HD clean and jerk (cycle) into : 135/95 5pcJ + 20 sec rest x 6rounds ( speed ) WoD: 200 m run 21 OHS /Front squat 115/75-95/65- 50 double unders 9 Burpee bjo 200 m run 15 OHS /Front squat 115/75-95/65- 50 double unders 15 burpee bjo 200 m run […]

“Let’s go Boris”

Lift: Push Press 5s x 4r @ 70% into 3sx2r split jerk Wod: 12 min amrap P1: timer 400m run P2: 10 k-swing 10 OHS 95/65 10 D-ball toss (Pick up where P left off: score is rounds) CORE BUY OUT: TTB you go I go 10-9-8-7-6-5-4-3-2-1

“You guys frequent each other, correct?”

Lift: Push Press 5s x 5r @ 65% into 3sx2r split jerk Wod: 5rft Row x 15 cals OHS X 10 (115/75-95/65-155/105) Into: 100’ HSW CORE BUY OUT: TTB you go I go 10-9-8-7-6-5-4-3-2-1

“Call me old fashioned, but I don’t trust big pharma”

Lift: BACK SQUATS 3sx10r into 3sx3r pause squat WOD: Break up any how: 2000m row 150’ OHWL 50’HSPU Core buy out: partner 30 sec plank: you go I go 45 sec plank: you go I go 60 sec plank: you go I go 45 sec plank: you go I go 30 sec plank: you go […]

“Joe Rogan is single handedly saving America”

Lift: HS CLEAN AND JERK *if already completed lift do missed lift Wod: 5rft 100m sprint 7 burpee BJO 100 single unders (steady state) Rest 30 sec Into: 7 min to complete 150’ HSW /300’ bear crawl If remaining time : ME TTB Core buy out: Banded good mornings (lean on wall) 100r

“Dude, glycogen is boring as f***”

Lift: HS SNATCH if performed yesterday pic missed lift Wod: Assault bike 100 cals every 90 sec 5 dball cleans Then into: 50 wall balls Core: Partner 10-9-8-7-6-5-4-3-2-1 TTb you go I go

“I’m still alive”

Lift: 20rm back squat Wod: Annie w/row 50-40-30-20-10 Dus + sit ups Row 250m between rounds Skill: Opt1 5sx5r wtd pull-ups Opt2 5sx10r banded / Kipping practice Brute Wod: Seated box Jumps x 5 Strict dips x 10 Russian k-swing x 10 70/55 G*100/70

“Be a skeptic”

Lift: 5min emom (light for speed) Pc+clean+jerk Into: 10 mins to est CLEAN + jerk (1+1 x 2) Wod: 5 min ME each Max cals Run ( goal 1000-1200m) 1 min rest Max cals Ass.Bike (goal 50-70 cals) 1 min rest Max cals Ski erg (Goal 1250m) Buyout: 100 banded side crunches (eS)