“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

“You’ll live to regret it”

Lift: Clean and Jerk complex: 10 min every 2min Deadlift + HC + C + Jerk (1+1+1+2) MAX Into: 50 HSPU (strict / kip) break up anyhow {Option for deficit} 7 min cap Wod: 30 single arm thrusters (50/35) 50/30 TTB 30 single arm thrusters 100 kettle bell swings Shoulder/gymnastics buy out: 100 straight arm […]

“Hood Thrusters”

Skill/lift: open lift / acc work Balance / rotator / core Wod: Dumbbell thrusters 50/35 G-? 18-15-12-9-6-3 Run 200 m between each set Into: 10 min to establish HS snatch / or clean

“Way to jacked for the gulag”

Lift: HS BS Drop set 3sx3r@ 90% Wod: 10 min amrap Single arm OHWL R – 50’ (50/35) 15 box jumps Single arm OWHL L – 50’ 11 deadlifts (225/155) Bro-out: 10-9-8-7-6-5-4-3-2-1 You go I go TTB

“Paranoia: smelling salts for reality”

Lift: HS PUSH PRESS (+2.5-5#) Drop to 90% 3sx3r Wod: 15 min cap : anyhow : God unpartitioned 100 single arm snatch 50/35 100 burpee over bar Bro-buy out: 2 rounds each Bro 1 banded face pulls x 50 Bro 2 plank hold (wt?)

“Brood X”

Lift: Grettel 2 rounds of: 3 clean and jerks 155/105-135/95-95/65 3 burpees over the bar Rest: 15 sec Wod: 1 dead lift 4o5/3o5 50 double under 2o dumbell squats (50/35) double Rest 2 min : 5rft Ply-out (like buy out but plyometric) 5sx3r kneeling jumps to box jump + wt

“Poppin clots”

Lift: Pause squat + Squat (1+5)x3s work to Max (70-80%) Drop to 90% 1sxME REPS Wod: Primer Wod 10 min amrap 100 m run Dumbbell complex x3(burpee + Dl + pc + pp)50/35 Pull-ups x 10 After 7+ min to establish HS Power clean Core buy out: Jack knifes x 100/50

“Rip it off, or leave it?”

Skill: pistols -Candle stick -Distraction (banded box pistols) Wod: 12 min amrap 2 rope climbs 10 DB push press (50/35) 15 Step overs (single dumbell) Core buy out: Seated good mornings 3sx10r