“Dying on live television”

Lift: Grettel (exp/twist) 3 rounds of: 3 clean and jerks 155/105-135/95-95/65 3 burpees over the bar Rest 45sec x 4 rounds Wod: 9-7-5 Muscle up + Thrusters ( AFAP ) Start , between rounds and finish w/400mrun Ply-out (like buy out but plyometric) 5sx3r kneeling jumps to box jump + wt

“Annie and Karen are bullying me”

Lift: (Wk1/3) Strict OHP + Push press (1+5) work to max x 4s (After 3 attempt HS STRICT PRESS) exp Wod: 50 DUs 50 wall balls 40 DUs 40 wall balls 30 DUs 30 wall balls 20 DUs 20 wall balls 10 DUs 10 wall Balls Buy out: Core: 60 sec palof hold each side […]

“48 Laws of power”

Wod: DT Pr or else Wod: 3 min run 5 min amrap ME Power snatch (75/55) 3 min skierg 5 min amrap ME wall ball 3 min row 5 min amrap Box step overs (d-ball / vest )

“Tara gave me the idea”

Wod: 50/35cals assault bike Into: 3rounds 10 deadlifts 225/155 10 burpee pull-ups Into 50/35cals assault bike Into: 3 rounds 10 deadlifts 225/155 5 burpee muscle ups

“Spoiler alert: masked singer is stupid”

Lift: back squat 3sx10r (wk2/3)+10lbs 1st rep: 5 second eccentric + 9r T&G Drop set : 3sx3r pause squats 80-90% Wod: 5rft (speed focus) 10 deadlifts (225/155-155/105-135/95) 30 air squats 10 HSPU / deficit 45# plate Rest 1 min Core buy out: Kick stand Dl 3sx12 (DBx2) Murph prep cardio: 1 mile run vest | […]

“You’re always disappointing”

BBG: (unbroken) 1 round DT (155/105) Rest 1 min / 5r Wod: 5r 5 box jumps 30/24” 7 Dumbbell cleans 50/35 9 Dumbbell thrusters 50/35 30 Double unders (if break 3 burpees) Rest 90 Sec Core: DIY GHD

“Bc Fridays are for MF’s”

Lift: Front squat 3sx5rm : Drop set 80% 3sx3r 1 – 1/4 squat 5 RFT 3 Rope Climbs (15 ft) 25 wall balls 400 meter Run Core buy out: 5 strict pull-ups + 20 banded knee lifts 3 rounds

“Nobody losses their s#*t like Gaston”

Murph mob: Perform reps anyhow 50 strict (100 ring rows) 100 pushups 200 squats Every 7 min : 400 m run 30 min cap (vest optional) Post Wod core: Annie 50/40/30/20/10 Double unders and sit ups

“Hell of a Pr campaign”

Lift: (EXP) Strict OHP 5sx5r 15min cap Wod: Primer Wod 21-15-9 (7 min cap) Cals on erg Clusters 95/65 Into: (weekly exp) 10 min to establish HS Clean & Jerk Buy out: Core: 60 sec palof hold each side x 3r Murph prep:7 min amrap 100 m run 3 rounds Cindy