“Gluten free”
Lift: 3emom x 12min (5r) oly + Gymnastics 3 position clean (C-B-A) 75%+ 5 Kipping dips / strict Wod: For Time 70 Push Presses (45/35lbs 20/18”) 60 Barbell Box Step-Ups 50 Push Presses 40 Barbell Box Step-Ups 30 Push Presses 20 Barbell Box Step-Ups
“Dramatic photos of you, looking out windows”
Lift: w3c2 Deadlift 75%-85%-95%-75% 5 3 1+ 5+ Wod: Partner Wod 50 cals echo ( you go I go ) 30 push press 135/95 (split anyhow) 50 cals echo 20 push jerk 185/125 50 cals echo 10 split jerks (work to max as team: score is top wt for finale attempts)
“Triggered”
Lift: w3c2 Back squats 75%-85%-95%-85%-75% 5 3 1+ 3 5+ Wod: 75 squats 50’ HSW / 5 wall walks 15 Deadlifts 315/215-275/185-225/155 50 pushups 15 Deadlifts 50’ HSW 75 squats Core: Seated good mornings 3sx10r
“Lotta goo goo ga ga behavior going around“
Lift: 3emom x 12min (4r) oly + Gymnastics 3 position snatch (C-B-A) 70%+ 3/2 eccentric HSPU + kip or 5 deficit HSPU Wod: break up anyhow 45 wall balls 45 Hang power snatch 95/65-75/55-45/35 1000m row Into: with partner 10-9-8-7-6-5-4-3-2-1 TTB (you go I go: 55 reps each)
“Heavens Gate survivor”
Lift: Wendler Deadlift 70% 3r 80% 3r 90% 3r+ ~ 80% 3r 70% 3r+ Wod: 21 FS 50 Dus 15 FS 50 Dus 9 FS 50 Dus Into: 100’ HSW / F* 10 wall walks Gym~nasty + core: 5sx5r dips D-ball carry x 100’ ( front loaded )
“23.1”
Complete as many round as possible in 14 minutes: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 135/95 20 muscle-ups *Scaled option: 60-calorie Row 50 Hanging Knee Raises 40 Wall-Ball shots 30 Cleans 95/65 20 Chin-Over-Bar Pull-Ups
“John Mayer is mall music”
Lift: 20 min to complete 4sx2rm Back squats 3sx3r pause squat @ 75% Wod: Fight gone better than you thought 3 Rounds For Total Reps in 17 minutes 1 minute echo bike 1 minute Sumo Deadlift high pull(75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) […]
“2022 on life support”
Wod: 5rft 10 pull-ups 5 burpee bjo 50/30 double unders 1 dead lift 315/215-225/155 G*405/275 Rest 30 sec 5 c2b pull-ups (G*10) 5 burpee bjo 50/30 double unders 1 deadlift Rest 90 sec
“Yoga was hype”
Wod: 95:65 21-18-15-12-9-6-3 Thrusters + cals on erg Post wod lift: 15 min to est 10rm deadlift (3 attempts) Core buy out: Dragon flags 3sx10r Gymnastics buyout: 5sx5r strict HSPU
“Separate bedrooms 3 years in”
Lift: 20 min to complete 3sx2rm Back squats 2sx8rm back squat (best week 2) Wod: sprint chipper : 3rft (17min 🧢) 30 SAS (50/35 Alt) 5 D-ball toss 20 TTB 5 D-ball toss 10 BJO 5 D-ball toss Rest 2 min Core buy out: Banded kettle bell Farmer Carry 100’ each arm
