“America is getting out freedomed”

Lift: 10 min to est HD clean and jerk (cycle) into : 135/95 5pcJ + 20 sec rest x 6rounds ( speed ) WoD: 200 m run 21 OHS /Front squat 115/75-95/65- 50 double unders 9 Burpee bjo 200 m run 15 OHS /Front squat 115/75-95/65- 50 double unders 15 burpee bjo 200 m run […]

“The twilight zone was a documentary”

Lift: BACK SQUATS 3sx10r into 3sx3r pause squat WOD: 21-15-9 Deadlifts 225/155 Wall balls Ttb Core buy out: 2 rounds each P1 Side band crunches x 50 each side P2 banded face pulls x 50

“You guys frequent each other, correct?”

Lift: Push Press 5s x 5r @ 65% into 3sx2r split jerk Wod: 5rft Row x 15 cals OHS X 10 (115/75-95/65-155/105) Into: 100’ HSW CORE BUY OUT: TTB you go I go 10-9-8-7-6-5-4-3-2-1

“I’m still alive”

Lift: 20rm back squat Wod: Annie w/row 50-40-30-20-10 Dus + sit ups Row 250m between rounds Skill: Opt1 5sx5r wtd pull-ups Opt2 5sx10r banded / Kipping practice Brute Wod: Seated box Jumps x 5 Strict dips x 10 Russian k-swing x 10 70/55 G*100/70

“Be a skeptic”

Lift: 5min emom (light for speed) Pc+clean+jerk Into: 10 mins to est CLEAN + jerk (1+1 x 2) Wod: 5 min ME each Max cals Run ( goal 1000-1200m) 1 min rest Max cals Ass.Bike (goal 50-70 cals) 1 min rest Max cals Ski erg (Goal 1250m) Buyout: 100 banded side crunches (eS)

“Good thing I got X-rays. It’s the law”

Lift: Bench 5sx4rm Drop to 70-90% 2sxME reps (rest 2-3min) Wod: 5rft Thrusters x 3 (155/105-135/95-95/65 G*185/125) DB power clean x 7 (50/35) DU’s x 30 :Into: 2 min ME strict pull-ups Core buy out: good mornings 5sx10r

“No Diggity? An overwhelming surplus of diggity”

Lift: 5 min emom (light wt for speed) 3 power snatch + 3 OHS (Wod wt) (no skill) Into: 10 min to establish Heavy double snatch Wod: 7rft 20min cap 100 m sprint 7 deadlifts 225/155 50’ bear crawl 10 box jump overs 50’ bear crawl Rest 1 min Core buy out: Strict TTb 3sx5-10r

“Armistice”

Lift: 5min emom (light for speed) Pc+clean+jerk + 5 hspu / 5 kipping deficit Into: 10 mins to est CLEAN + jerk (2+1) Wod: AMRAP in 11 minutes 11 Power Cleans (135/95 lb) 11 Burpees Over the Bar 19 Deadlifts (135/95 lb) 18 Pull-Ups Buyout: 100 banded side crunches es

“You piece of turd!”

W1c2 Lift:10 min HS BACK SQUAT (beat wk 1) >DROP SET: 2sx8rm >pause back squat 3sx3r Wod: 10-1 TTB 1-10 Wall ball Into: Dl x10r @ 315/215 – 275/185 – 205/155 – 405/275 Core buy out: Side plank arm bar 3sx:30-1:00min hold (each side)