“Fart”

Life: 7 min emom Power clean + Power jerk + clean > 3 strict/5Kip HSPU After:HS CJ *10 min cap Wod: 20 min amrap Assult bike x 25 K-swings x 50 Assult bike x 25 Front squats x 30 (135/95-115/75-95/65) Assult bike x 25 Rope climb x ME remaining time (10r cap) Core: Good mornings […]

“Car selfies are sad”

Lift: Bench intro : 5sx5r Drop to 70% and Max Reps (spotter / no fails) Wod: 17 min amrap 250m Ski erg 10 HPC 155/105 – 135/95 – 95/65 – 185/125 400’ D-ball Carry (bear hug) Core buy out: Classssiiicccc planks: 2 sets x ME hold

“It’s not a left right thing, it’s an up down thing”

Lift: Snatch + Gymnastic emom : 7 min : Power snatch + ohs + snatch > 3c2b + 5 kipping (work to max) Scaled opt: 5 pull-ups After: HS Snatch *10 min cap (+2.5-5#) Wod: 5rft PJ x 7 155/105-135/95-95/65 DU x 30 Bj x 7 (30/24) Into: 30 devils press (str: 50/35 spd: 35/25) […]

“Squid Game”

Life: 7 min emom Power clean + Power jerk + clean > 3 strict/5Kip HSPU After:HS CJ *10 min cap Wod: 15 min amrap 10 clusters (DB 50/35) 25’ HSW 25 double unders 25’ HSW :30’sec rest Core: Good mornings 3sx10r

“The customer is always right”

Lift: Experiment wk (primer Wod) 10 min to establish HS Into: aprox 70-90% 10 RM back squat Time depending: 3sx3r Pause squat (80-90% of max) Wod:10 min amrap 15 wall balls 10 Alt single arm snatch (50/35) 5 BFB rest 1 min Into Grace: 30 PCJ 135/95-95/65 (G* only 3 breaks) core: Barbell rows 4sx10r

“My body my choice flipped real quick”

Life: 7 min emom Power clean + Power jerk + clean + 3 strict/5Kip HSPU After: 3 att @ HS CJ *10 min cap Wod: Assault bike 3 min Thrusters 9 135/95 – 95/65 Muscle ups 10 (ring 5 each round) Ass. bike ME 2 min Thrusters 7 Muscle ups 8 Ass. bike Me 1 […]

“The food pyramid was a lie”

Lift: CJ : 1r every 2 min x10min After: 30sec emom x 6r @135/95 (5rounds) Wod: 5rft 7 push jerks (155/105-135/95-95/65) 5 muscle ups (ring) / 7 c2b 15 cals assult bike Buy out: And barbell sit ups 3sx15r

“Don’t you dare Australia me America”

Skill: AFAP Opt 1 : 50 kipping / strict pull-ups Opt 2 : 30 muscle ups any scale (break up anyhow) Wod1: 6 min Amrap 10 G2OH 135/95-95/65 10 BFB Wod2: 6 min Amrap 250m row 25′ HSW / 50’bear crawl Wod3: 6 min Amrap 1 rope climb / legless 10 med ball cleans Core:3sx20 […]

“Hold a grudge till you die: Be a man”

Lift: Full snatch 1r every 2 min x 10min Drop set: 6 min emom: Ps @135/95-95/65 (Isabel) Wod: with vest Pull-ups x 15 (G:C2B) Box step overs x 20 (or wall ball) Pushups x 25 3rft Into: 50 cals assault bike as fast as possible Core: Side plank crunches 100 (50/50)