“Stefan is making the Saturday work out”

Deadlift Wk2 C4 90%+30# 70%x3 80%x3 90%x3+(ME)80%x3 70%x3+(ME) Buy in: 100 double unders 50 thrusters (45/35 G*65/45) 40 American KBS (G*2 pood/1.5 pood) 30 box jumps (30/24 G) (24/20) 40 pull ups G*C2B 50 DBall toss Buy out: 50 ft HSW (G: 100ft)

“Crypto was a lie”

Wod: chipper Rope climbs x 1 Sas x 20r Air squat x 30r 400m run Rope climbs x 2 Sas x 20r Air squat x 30r 400m run Rope climbs x 3 Sas x 20r Air squat x 30r 400m run Rope climbs x 4 Sas x 20r Air squat x 30r 400m run

“Forgot it was 4/20”

Lift: W1 C2 (90%+10#) Deadlift 65%x5-75%x5-85%xME-75%x5-65%ME Beat ME reps from wk1 50 overhead squats
 35/45 40 bar-facing burpees
 40 back-rack lunges 
55/75 30 bar-facing burpees
 30 cleans 
65/75 20 bar-facing burpees
 20 weighted box step-ups ( vest ) 10 muscle-ups Time cap: 20 minutes

“Live, Laugh, Love: You know who you are”

Wod: 4rft Row 500m 10 power snatch (95/65) 10 OHS Into: 3rft 16 kettle bell cleans 50’ HSW / 4 wall walks 7/5 strict pull-ups / 10 Kipping C2b Into: 2 min ME BURPEES Technique- – dead clean -Revers k-bell clean

“When your hands are the same size”

Lift: 1 snatch emom x 10min 5r@75% 5r@80% into: 3att @HS Wod: (G*21)-18-15-12-9-6-3 Pull-ups Box jump overs Into: 50/30 HSPU Into Acc1: 3sx10 seated good mornings Acc2: 3sx30sec hallow hold

“Look out bully Maguire, Will Smith is here”

Lift: 1 snatch emom x 10min 5r@70% 5r@75% into: 3att @HS Wod: 3 rounds: 20 double unders 15 kettle bell swings 5 muscle ups / c2b (chicken wing banned) Rest 1 min 2 rounds 30 Dus 20 kettle bell swings 10 C2b pull-ups Rest 1 min 1 rounds 50 Dus 25 kettle bell swings 20 […]

“Ass moves mass” (New York accent)

Lift: 1 snatch emom x 10min 5r@65% 5r@70% into: 3att @HS Wod: 235/155-155/105-135/96-G*250/170 Wall ball 10-20-30-40 DEADLIFTS! 21-15-9-3 Into: 100 double unders Into 3r Acc1:Good mornings x 10r (control) Acc2: 40 straight arm pull-aparts Core: Russian twists x 100

“Birds are just Dinosours rebranded”

Lift: Wendler Back Squat (exp wk1) 65%x5r 75%x5r 85%x5r+ (Max reps) Into:75%x5r 65%xMEr Wod: 30 TTB 500m row 20 TTB 500m row 10 TTB 500m row Into: ACC 3sx20r Hamstring curls Core: WTD plank 3sx1:00min On foam roller

“MXC Championship”

Wod: 20 min cap 1 bear complex (135/95) 50 KB swings 2 Bear complex 40 Wall balls 3 Bear complex 30 D-ball over the shoulder toss 4 Bear complex 20 burpee box jump overs 5 Bear complex 10 muscle ups If finished before 20 min: 400m ski Erg or Erg or 800m Bike – your […]

“22.3”

21 pull-ups 42 double-unders 21 thrusters 29 / 43 kg 18 chest-to-bar 36 double-unders 18 thrusters 34 / 52 kg 15 bar muscle-ups 30 double unders 15 thrusters 38 / 61 kg Time cap: 12 min