“Long term goals: To be fit shamed”

Wod: Nancy: 5 Rounds For Time 400 meter Run 15 Overhead Squats (95/65 lb) Rest 2 min into: 2rm thruster Gymnastics buy out: 5 strict pull-ups + 7 strict dips 5 rounds

“Thursday throwup”

Lift: Clean and Jerk complex: 10 min every 2min Deadlift + HC + C + Jerk (1+1+1+2) MAX Gymnastics: 10 min cap 5sx3 muscle ups / 5sx 5c2b / 5s x 7 kipping Wod: 12 min cap (must complete 5rounds) 10 cals row 10 OHS 95/65 Remaining time : max effort burpees over erg Shoulder/gymnastics […]

“Hangover? I hardly know her”

Lift Wod: 1:PCJ 2:Mu/C2b 10-9-8-7-6-5-4-3-2-1 (95/65) 1-2-3-1-2-3-1-2-3-1 (double for C2b) Wod Wod: 800 m run 21-15-9 SDLHP + Thruster (75/55-45/35 God-95/65) 800 m run Into: 3 attempts (opt) for ME Dus

“Laugh track”

Lift: Snatch deadlift + Hs + Sn + OHS(1+1+1+2) 5sx every 2 min : work to max Wod: 30 min amrap Row for distance Every 5 min: 5 clusters @ 155/105-135/95-95/65 Core buy out: Suitcase hold: 3sx 1;00min each side

“A**hole sized broccoli”

Lift/skill: 10 min em2m: BBG (pc+pj)+FS :3+3 Work to max 10 min cap : 5 strict HSPU X5s Wod: 15 min amrap : score is reps ball+cals P1 25 d-ball toss (over shoulder) P2 ME Cals ski erg (legless ass.bike mod) Each transition: 10 synchro burpees (high five) Core buy out: Strict TTB 5sx5r

“Weapons of mass destruction ”

Lift/skill: exp Lift: 10 min emom : HPS + Snatch 60%+ Skill: 5sx10r Dips (10min cap / every 2 min) Wod: 5r (12 min cap) 10 cals row 25 kettle bell swings 10 Dumbell step ups Buy out: 3 rounds 1 min hallow hold 1 min arch

“Bologna or pancake hotdogs”

Lift: HS Front squat Wod: 21 cals (row) 4 Hang clean 1 min rest 15 cals 3 HC 1 min rest 9 cals 2 HC (250/170-225/155-185/125-135/95-95/65) Core buy out: 1 min hold :banded + barbell good morning x 3s