“I’m still alive”
Lift: 20rm back squat Wod: Annie w/row 50-40-30-20-10 Dus + sit ups Row 250m between rounds Skill: Opt1 5sx5r wtd pull-ups Opt2 5sx10r banded / Kipping practice Brute Wod: Seated box Jumps x 5 Strict dips x 10 Russian k-swing x 10 70/55 G*100/70
“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
“Apple cider season ≈ Diarrhea season”
Lift: 20 rm back squat Wod: 20 mins to complete 3rft 400 m run 21 kettle bell swings 12 Pull-ups Remaining time: Complete as many rounds as possible: 3 deadlifts @ 315/315-225/155-155/05 10 cals assault bike
“Spoiler alert: The government doesn’t care about you”
Wod: Cindy 5 pull-ups 10 pushups 15 squats Into: 50 D-ball toss for time Core: Over head barbell walk Bands + kettle bells 3s
“Show me your papers”
WOD: Jackie 1,000 m row 50 Thrusters (45/35) 30 pull-ups rest 3 min into: 30 pull-ups 50 Thrusters (45/35) 1,000 m row Buy out: 2 min test re test
“Amyjoe’s idea”
Wod: Eva 5 rounds for time 800m run/row 30 kB swings (2/1.5pood) 30 pull-ups (tape your hands!) 35 min cap Buy out: Gymnastics recess
“Brocious? More like bro sesh”
Wod: 1 mile vested run (alt 1600m row) 3 min rest 1 mile grated run Rest 5 min : into Diane 21-15-9 Deadlifts (225/155-155/105) HSPU
“V for Vendetta”
Barbara Ann: 5 rounds, each for time, of: 20 handstand push-ups 30 deadlifts (95/135 lb.) 40 sit-ups 50 double-unders Rest precisely 3 minutes between rounds.
“New girl Friday”
Lift: Jerk work Pj + J (2+1) x 5s work to Max Into: 4sx5r Push press @70% -30 min cap- Wod: Grettel 10 rounds for time of: 3 clean and jerks 3 burpees over the bar Rest 3 min Into: Helen 3 Rounds For Time 400 meter Run 21 Kettlebell Swings (1.5/1 pood) 12 Pull-Ups
