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“Spring break 2023”

Lift: 2rm back squat (wk7) DS: 3s x 3mom (9 min / 90sec stager) 8 Bs (+5-10#) 500m ski erg Wod: 12 min EMOM 3 power snatch 135/95-95/65-75/55 G*155/105 5 BFB Core: Banded hip crunch (bench) 4sx20r

“Rhabdo and chill”

Skill review: HSW Wall walk to hold Scissor kick Spotter and walk off Wod: 3emom x 4rounds (12min) 10 back squats (225/155-95/65) 25’ HSW / 3 wall walks 50 Double unders Core: 100’ suit case carry (ea) 4s

“Louis Vuitton: a joke that went too far”

Lift: W1c4 Bench Press (+5-10#) 65/75/85% (+drop sets) 5—-5—-5+ Wod: 14 min emom Even min: 2 muscle ups / 5 strict C2b Odd min : 15 wall balls Into: 3 rounds: sprint 4 BB lunges 4 front squats 4 BFB 155/105-135/95-95/65 Ω-185/125

“Sending the garbage plate back to the kitchen”

Lift primer: 5r (bar > 25%) Muscle snatch + ohs + Snatch balance Lift + Gymnastics: 12 min emom (5r) Snatch + Hang Snatch 75-80%+ (build) 25’/15’ HSW Wod: Death by Emom (10 min emom min/15 min cap) 5 cals erg 3 Power cleans 185/125-135/95-96/65 G*225/155 1 muscle up Core + Gym: Plank x 1:oo […]

“That feeling when you’re part of an exclusive Facebook group”

Emom: 25min emom Min 1: Ski erg x 200 G*250 Min 2: 3 cleans 185/125-135/95-95/65 G*225/155 Min 3: 50 DUs Min 4: 3 jerks Min 5: skill: MU/PUllUP/Hsw/HSpU/Dip/pistol etc… (Reps will Very based on skill) Into: HS clean and jerk or missed lift Gym-nasty: Legless rope climb / Rope climb 5sx2r afap

“Astrology? You mean birthday racism?”

15 min emom: Min1: 10 power snatch 95/65 Min2: Max cals row Min3: 10 c2b / 5 muscle ups (ring) Into: 15 min to est 3rm back squat Core buy out: L-sit 5sx:10sec 3sx10r single leg rdl

“Poppin clots at midnight”

Wod: Emom 25 min Min 1: 1 round DT 155/105-135/95-95/65 Min 2: 10 pistols (5el) Min 3: 10 cals echo Min 4: 25’ HSW Min 5: rest

“Plot twist: Terianne writes the titles”

Lift: 20 min to complete 3sx3rm Back squats 2sx10rm back squat (best week 1) Wod: 15 min EMOM Min 1: row 10 cal Min 2: 10 burpees Core buy out: Banded kettle bell Farmer Carry 100’ each arm

“Dopamine dealer”

Sprint chipper: 30 cals assault bike 3 wall walks 10 burpees to plate 3 wall walks 10 hspu 50 double unders Into:20 min to est. HS jerk or any lift Wod: 10 min emom Odd min : Cluster x5 135/95 Even min: ski erg x 10cals

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