“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) […]

“IDGAF, Twitter isn’t real life”

Lift: (primer Wod) 10 min to establish HS Into: 2sx10r back squat (+5-10#) Time depending: 3sx3r Pause squat (80-90% of max) Wod: 10rft 5 Deadlift 225/155-185/125 (G:?) 5 HSPU (G:?) Into: 100 OHWL (50/35) switch as needed core: Barbell rows 4sx10r

“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

“Slippery salad”

Lift: Full snatch 1r every 2 min x 10min Drop set: 5r emom/:45sec :30r Ps @135/95-95/65 Wod: DB Elizabeth 21-15-9 50/35 DB Squat Cleans Ring/Box Dips Into: 3r 1:00min brute carry 10 burpees to plate (Man 45# plates x 2 Women 25+35#) 2 min test Your choice Hopper buy out: ME Front squats in 1 […]

“Weak things break”

skill: MU / Pullups + Dips Strength OPT:super set Pullups: 5sx10 kipping/strict + Rx ring rows Games OPT:(wk2/?) 6sx2r strict Box Muscle up (chest pull-sit through-finish) 5sx3r strict MU + band / floor 5sx3r Kipping floor muscle up / BW Wod: 1 mile vested run Into: 6 min amrap Dumbbell chest press x 10 (50/35) […]

“Drugs”

Lift: Clean and jerk (2+1) every 2 min x 10min After: drop to 80-90% 1r emom x 5min Wod: 7 Wall walks 20 single arm snatch (10ea) 5 Wall walks 40 single arm snatch 3 Wall walks 60 single arm snatch Into: 50 Ttb Core: 100 banded side crunch each side

“Frank Rizzo”

Skill: 1 count hold in hole Lvl 1 5s x 7 Russian pushups (wtd) Lvl 2 5s x 7 Russian box dips Into: 2sxME DIPS / pushups (must hit 30r) Wod: 10 min amrap 12 alternating single arm thrusters (50/35) 10 C2b pull-ups 8 box jump overs Into: 10 min to est: 1rm Deadlift Core […]

“MySpace was too pure for the world”

Skill review: (wk3) Strict C2b/ strict pull-ups (1 count hold) 5sx7/8sx7: strict 4sx14/5sx14 : equip ME kipping x 2s(c2b) min 30+ / ME STRICT HOLD Wod: 3rft 20 kettle bell lunges (55/35) (G:70/55) {10el} 20 kettle bell push press {10ea} 20 TTB Into: 800m run Into: 10+ min to est HS BS Core buy out: […]

“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