“Tomato sauce? You mean ketchup”

Wod: 100 row 5 burpee bj overs Rest :30 sec 10rft Into: Lift: 10min to establish 3rm deadlift Into: Wod: 3 rounds 15 C2b pull-ups 30 pushups 50 squats

“Fart”

Life: 7 min emom Power clean + Power jerk + clean > 3 strict/5Kip HSPU After:HS CJ *10 min cap Wod: 20 min amrap Assult bike x 25 K-swings x 50 Assult bike x 25 Front squats x 30 (135/95-115/75-95/65) Assult bike x 25 Rope climb x ME remaining time (10r cap) Core: Good mornings […]

“Car selfies are sad”

Lift: Bench intro : 5sx5r Drop to 70% and Max Reps (spotter / no fails) Wod: 17 min amrap 250m Ski erg 10 HPC 155/105 – 135/95 – 95/65 – 185/125 400’ D-ball Carry (bear hug) Core buy out: Classssiiicccc planks: 2 sets x ME hold

“It’s easy being hot in your 20’s”

Lift: Front Squat 3sx5rm Ds @80-90% x ME reps Wod: 14 min amrap Hang Power snatch x7 95/65 Row x 10/7 cals *every 3 min 10 cals assault bike into : 50 OHS @ 45/35 Core: supine plate hold ( legs ) 3sx:30-1:00min Max weight

“Hotdog: Taco or sandwich?”

Lift: Snatch + Gymnastic emom : Ex for 7 min : Power snatch + snatch > 3c2b + 5 kipping (work to max) Scaled op : 5 pull-ups after: 3 attempts HS Snatch *10 min cap Wod: 3rFT (115/75-95/65-135/95) 3r of:7 front rack lunges + 4 BFB Into: 400 m run Core buyout: 100″ single […]

“Throw back Thursday”

Lift: 10rm deadlift (touch and go) Wod: 10-9-8-7-6-5-4-3-2-1 Push press 95/65 1-2-3-4-5-6-7-8-9-10 TTB Into : 2000m Row Core buy out: 100 side crunches with band each side

“Untied states of Amnesia”

Wod: 1 min Max cals : ski erg 21 dips + Pistols (double for Air squats ) 1 min Max cals 15 Dips + pistols 1 min Max cals 9 Dips + pistols Into HS:10 min to est Clean Into:3r 50′ HSW 35 sit ups

“Apple cider season ≈ Diarrhea season”

Lift: 20 rm back squat Wod: 20 mins to complete 3rft 400 m run 21 kettle bell swings 12 Pull-ups Remaining time: Complete as many rounds as possible: 3 deadlifts @ 315/315-225/155-155/05 10 cals assault bike

“The food pyramid was a lie”

Lift: CJ : 1r every 2 min x10min After: 30sec emom x 6r @135/95 (5rounds) Wod: 5rft 7 push jerks (155/105-135/95-95/65) 5 muscle ups (ring) / 7 c2b 15 cals assult bike Buy out: And barbell sit ups 3sx15r

“Red pilled”

Lift: Full snatch 1r every 2 min x 10min Drop set: 5r emom/:45sec :30r Ps @135/95-95/65 Wod: 4 rft Back squat x 11 (BW-135/95-95/65) Dips x 15 400 m run 2 min test Your choice Core: 100 t spine extensions (banded)