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“Green m&m’s”

Wod: Partner Linda: teams of 2-3 AKA “3 bars of death” 10-9-8-7-6-5-4-3-2-1 Deadlift 1-1/2BW Bench press BW Clean 3/4BW Scaled options DL 225/155 BP 155/105 Cl 95/65

“Retribution”

Lift: front squat + jerk (3+1) @75% + x 5s Skill review: Strict Muscle ups / strict pull-ups 3sx5r Wod: Heavy Kelly 3 Rounds For Time 400 meter Run 21 power cleans 115/75-75/55 G*135/95 12 Muscle ups / C2B / pull-ups Core: 3sx10r each side side plank single leg crunch

“Summer is over”

Lift:5s Pause front squats + split jerk (3+1) 70%+ Wod: Nancy (5rft) 400 meter Run 15 Overhead Squats (95/65 lb) Core: Plank 2:00min hold 3s

“Scale accordingly”

Fran: 21-15-9 Rx: thrusters + pull-ups Fitness: 21-15-9 wall ball + ring rows 3 min cardio/rest Diane: 21-15-9 RX: deadlift + HSPU Fitness: kettle bell swings + pushups 3 min cardio/rest 200m D-ball carry Fitness: kettle bell

“Mojo-jojo”

Wod 1: 6 min amrap 15 Russian k-swings 10 goblet squats 5 push press (each arm) Wod 2: 15 min to est. 3rm Bench press Wod 3: Rhandy: 10 min cap 75 power snatches for time 75/55

“( . ) or ( ! )”

Lift: 10 min to est 3rm clean (reach for 3 WS) -2 min- Cycle Wod: 3 rounds/10 min cap 5 clean 70-80% of max for the day 5 muscle ups / pull-ups 50 double unders Wod: 10rft 3 Deadlift + 3 HSPU 225/155-185/125-135/95 G* strict HSPU

“You’re dreaming. Wake up”

5 min cardio: HAAARRDDDDD!!! Skill review: Pistol Test pistol position (Bottom) Into: Mobility Activation Retest Into: Drills Wod: Dian 21-15-9 Deadlifts + HSPU (225/155-185/125-135/95) INTO: 50 TTB

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