“Cozy like North Korean sky’s”

Lift: (wk3) Snatch deadlift + Hs + Sn + OHS(1+1+1+2) 5sx every 2 min : work to max Into: 7 min cap ME Hand stand walk / plate March (Goal: 200’-300’) Wod: 135/95-95/65 G-185/125 Front squats + strict deficit HSPU (kip mod) (9-7-5) Into: 1000m row Core buy out: Suitcase hold: 3sx 1;00min each side

“Karen calls the manager”

Lift: (wk2) Snatch deadlift + Hs + Sn + OHS(1+1+1+2) 5sx every 2 min : work to max Into: 7 min cap ME Hand stand walk / plate March (Goal: 100’- 200’) Wod: 150 wall ball (Karen) Every 60 sec: 5 db power cleans 50/35 (God:7r) Core buy out: Suitcase hold: 3sx 1;00min each side

“Who loves orange soda?”

Skill review: (wk2) Strict C2b/ strict pull-ups (1 count hold) 5sx6/8sx6 : strict 4sx12/5sx12 : equip ME kipping x 2s(c2b) min 24r *(buy out option) Wod 1: 21-15-9 DL+Dips (6min cap)225/155 Wod 2: 9-7-5 Front squats + Ttb (5min cap)135/95 Wod 3: 2rm back squat (10min cap) Core buy out: Ring L-sit 5sx:15-:30

“If it worked once, it works forever?”

Skill: 1 count hold in hole Lvl 1 5s x 5 Russian pushups Lvl 2 5s x 5 Russian box dips Into: 2sxME DIPS / pushups Wod: 21 cals ski erg 5 Bs@ 225/155-155/105-135/95 10 burpees 1 min rest 15 cals ski erg 7 Bs 10 burpees 1 min rest 9cals ski erg 9 Bs […]

“That’s what she said”

Lift: Clean and Jerk complex: 10 min every 2min Deadlift + HC + C + Jerk (1+1+1+2) MAX Gymnastics: 10 min cap 5sx3 muscle ups / 5sx 5c2b / 5s x 7 kipping Wod: 50 cals AFAP ASSULT BIKE REST 3 min then: Annie 50/40/30/20/10 Double unders /sit ups Shoulder/gymnastics buy out: 100 straight arm […]

“We were overdue”

Skill review: (wk1) Strict C2b/ strict pull-ups (1 count hold) 5sx5/8sx5 : strict 4sx10/5sx10 : equip ME kipping (no butterfly) x 2s (c2b) Wod: 25 kettle bell swings 7 cleans 135/95 X 4 rounds Into: 50/30ttb Into: 10 min to establish 3rm back squat Core buy out: Ring L-sit 5sx:15-:30

“Hangover? I hardly know her”

Lift Wod: 1:PCJ 2:Mu/C2b 10-9-8-7-6-5-4-3-2-1 (95/65) 1-2-3-1-2-3-1-2-3-1 (double for C2b) Wod Wod: 800 m run 21-15-9 SDLHP + Thruster (75/55-45/35 God-95/65) 800 m run Into: 3 attempts (opt) for ME Dus

“A**hole sized broccoli”

Lift/skill: 10 min em2m: BBG (pc+pj)+FS :3+3 Work to max 10 min cap : 5 strict HSPU X5s Wod: 15 min amrap : score is reps ball+cals P1 25 d-ball toss (over shoulder) P2 ME Cals ski erg (legless ass.bike mod) Each transition: 10 synchro burpees (high five) Core buy out: Strict TTB 5sx5r

“Weapons of mass destruction ”

Lift/skill: exp Lift: 10 min emom : HPS + Snatch 60%+ Skill: 5sx10r Dips (10min cap / every 2 min) Wod: 5r (12 min cap) 10 cals row 25 kettle bell swings 10 Dumbell step ups Buy out: 3 rounds 1 min hallow hold 1 min arch