“The food pyramid was literary foreshadowing”

Lift: 10 min to est HD clean and jerk (cycle) into : 135/95 5pcJ + 25 sec rest x 6rounds ( speed ) WoD: 5rft 3 wall walks 40 double unders into: 6 min amarp 100 m sprint 7 Dumbell thrusters 50/35 (scaled:1DB) Core buy out: Hallow rock but with the rocking 3sx10-20r ( need […]

“Call me old fashioned, but I don’t trust big pharma”

Lift: BACK SQUATS 3sx10r into 3sx3r pause squat WOD: Break up any how: 2000m row 150’ OHWL 50’HSPU Core buy out: partner 30 sec plank: you go I go 45 sec plank: you go I go 60 sec plank: you go I go 45 sec plank: you go I go 30 sec plank: you go […]

“False flag psy-op”

W3c3 Lift:10 min HD BACK SQUAT >DROP SET: 3sx6rm Wod: 4rft 50/35 – 45/25 DB Chest press x 15 (for 3r) DB power cleans x 25 (for 2r) DB Walking lunges x 50 (for 1r) – 1DB G*2DB into: 50 bicep curls (lighter) Core buy out: Side plank arm bar 3sx:30-1:00min hold (each side)

“It’s art to make good toast”

Lift: Bench 3sx3rm into 3 attempts @ HS Drop to 70-90% 2sxME reps (rest 2-3min) Wod: 7r Ski erg x 10 Wall Ball x 20 Single arm snatch x 10 (5ea) 50/35 G*70/45 Rest 1:00min Core buy out: good mornings 5sx10r

“Got any of that jazz lettuce?”

W1c3 Lift:10 min HS BACK SQUAT >DROP SET: 3sx6rm >pause back squat 3sx3r Wod: Baby Fran 30-20-10 (50/35) (G*?) Dumbbell thrusters + Ring rows (G*: Box) Into: 50 alt dumbbell snatch’s Core buy out: Side plank arm bar 3sx:30-1:00min hold (each side)

“Good thing I got X-rays. It’s the law”

Lift: Bench 5sx4rm Drop to 70-90% 2sxME reps (rest 2-3min) Wod: 5rft Thrusters x 3 (155/105-135/95-95/65 G*185/125) DB power clean x 7 (50/35) DU’s x 30 :Into: 2 min ME strict pull-ups Core buy out: good mornings 5sx10r

“This is a bad workout”

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: 12 min amrap Step overs x 16 (20”/18” + 55/35#) Single arm snatch x 16 (50/35 alt) DU’s x 50 […]

“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