“Jet fuel can’t melt steel beams”
Skill review: Hand stand walks Wall walk Scissor kick Free stand hand stand Wod: 4 rounds 5oom row 1 min ME Single arm snatch 50’ HSW 1 min rest
“Nickelback did nothing wrong”
Lift: BS W1C3 (+5-10# working max) 65-75-85-75-65% 5 5 5+ 5 5+ Wod: 5 rounds 10 HSPU 8 BJ overs 6 Double DB G2OH (50/35) Into: 1 set ME pull-ups Core + gymnastics: 3 rounds for Quality 1 rope climb 5 pistols each leg 10 TTB
“Water IS wet”
Lift: w3c2 Bench press 75%-85%-95%-85%-75% 5 3 1+ 3 5+ Wod: 4rft BBJWW x 5/3 SAS x 20 (Alt 50/35) FS x 5 @ 70-80% of max Rest 2 min Core: Curls for the girls and tries for the guys 3sx8-12 each
“You don’t like lighthouses, you suck”
Lift: 5rft : 3emom 5 kipping HSPU ( deficit ) 3 power snatches (work to max) Wod: 5rft (50/35) 25’ walking lunge G*2DB F*1DB 7 devils press 30 Dus Gym-nasty buy out: 50’TTb AFAP
“Paying to live on the planet you were born on”
Lift: Wendler Bench Press 65% 5r 75% 5r 85% 5r+ ~ 75% 5r 65% 5r+ Wod: 12 min cap (Any how) 50 single arm snatch (ea) 50 BFB G* Unpartitioned Into: Acc 1sx100r tri extension (band) 5sx5r strict C2B/pull-ups/Muscle ups Core: 3sx10r Strict TTB
“Autobots, roll out!”
Wod: 50/35 F* Devils press k-swing 2x volume Devils press x 10 Wall ball x 20 Devils press x 8 Wall ball x 20 Devils press x 6 Wall ball x 20 Devils press x 4 Wall ball x 20 Devils press x 2 Wall ball x 20 Into: 10min amrap 250m ski erg 50’ […]
“New Year new skin cells”
Skill review: Dips/MU Scales: pushups/box/eccentrics Dips / ring Muscle eccentrics Muscle up / Dips 5sx3-5r Wod: As many round reps as possible 15 minutes (end on cardio): 1 Deadlift DB 1 power clean DB 1 thruster DB Add a rep to each movement each round Every 3 minutes 200 M cardio run/row/ski alt
“Say no to bad titles”
Lift: wk 1 Snatch complex x 5min emom PS + Snatch balance + Tall snatch + Snatch (+wt) Into: 3rm snatch Lift 2: 5sx3rm back squat Wod: 10 min emom 5 devils press 50/35 10 wall ball 30 double unders Core: L-sit :30 sec x 3s
“ Jerry Maguire: Once in a generation movie“
Lift: clean complex PC + HPC + Fs + clean (5min emom) Into: HS clean (ME) Into: 10min to est. 5sx5rm FS Wod: 10min amrap 10 cals assault bike 15 Bj 10 DB chest press (50/35) Acc buy: 100 crunches band Each side
“Good advice: Snap into a Slim Jim”
Lift: Jerk complex x5s wk2 Push press + push jerk + jerk (2+2+1) Pistol review Wod: 15 min amrap Single arm snatch x 20 alt Pistols x 10 el Shuttle run x 2 (DBDB) Core buy out: Hallow hold x 1:00min each side X3s
