“New Years: subverting expectations since Y2K”

For Time 31 Push Presses (75/55 lb) 31 Pull-Ups 31 Snatches (75/55 lb) 31 Sit-Ups 31 Toes-to-Bars 31 Push-Ups 31 Box Jumps (24/20 in) 31 Back Squats (75/55 lb) 31 Unbroken Double-Unders 31 Thrusters (75/55 lb) 31 Lunges 31 Burpees Then, 365 meter Row

“Invite me to your New Years party”

Wod: 100 vested step overs 20” 100’ HSW / 150’ bear crawl 50 SAS 100’ HSW / 150’ bear crawl 100 vested step overs 20” Into: 3 min ME Du’a Core buy out: 10-30 sec L-sit x 5 sets (On plates)

“Smells like Sinners Spinach”

Lift: Bench 3sx3rm into 3 attempts @ HS Drop to 70-90% 2sxME reps (rest 2-3min) Wod: Cap? 50 back squats 95/65-75/55 G*155/105-135/95 30 burpees 50 Hang power cleans 30 burpees 50 Power jerk Core buy out: good mornings 5sx10r

“Pondering my orb”

Wod: Filthy Fifty (PR!!!) 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses (45/35) 50 Banded good mornings 50 wall-ball shots 50 burpees 50 double-unders

“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 […]

“The cake is good but the frosting is… tight”

Lift: Snatch + Gymnastic emom : 7 min : Power snatch + ohs + snatch > 3c2b + 5 kipping (work to max) Scaled op : 5 pull-ups After: HS Snatch *10 min cap Wod: w/partner anyhow – vest* 20 min cap 100 cals erg 80 pushups 60 box jumps 40 deadlifts (225/155-155/105 G:315/215) 20 […]

“Trader Joe’s is just accessory foods”

Wod: Games unbroken: 100 pull-ups : scaled anyhow 80 v-ups 60 goblet squats @ 55/35 40-cal. Row 20 dumbbell push presses @ 50/35 10 pc @ 225/155 – 185/125 – 155/105 – 135/95