“Hero’s and Beero’s tonight 5:45pm”
Deadlift Wk3 C4 90%+15-30# 75%x5 85%x3 95%x1+(ME)85%x3 75%x5+(ME) Wod: 3rft 500m row 10 burpee box step overs (50/35) 15 HSPU (G* deficit 45lbs+) Buy out: 100 sit ups
“SpaghettiOs vs Chef Boyardee”
Lift: 3emom x 5s (15min) Hang snatch + snatch + OHS (2+1+1) 18’ HSW 3 BJ 30/24 minimum Into HS snatch Wod: 4 rft (135/95-95/65 G*155/105) Wall ball x 15 Hang Power clean x 10 Ring Muscle ups x 5 c2b x 7 Core buy out: Good mornings 3sx10r
“Punchline: Vegan cheese”
Lift: 3emom x 5s (15min) Hang snatch + snatch + OHS (2+1+1) 18’ HSW 3 BJ 30/24 minimum Wod: 5rft Dus x 50 Power jerk x 7 (155/105-135/95-95/65) Ttb x 12 Deadlift x 7 Core buy out: Good mornings 3sx10r
“Shout out to cows for eating vegetables for me”
Lift: 3emom x 5min Complex: power clean + clean + FS + jerk 5-7 TTB cycling Kneeling jumps x5 After 3 attempts @ 3 cleans + 1 jerk Wod: 10 strict HSPU G* deficit 15 d-ball toss 20 walking lunges (50/35 x 2 DB) 3 rounds into: 3 min ME devils press Core: palof hold […]
“Tj Max: Fancy garage sale”
Lift: 3emom snatch + 12’ HSW + Seated bj5r X 5r Opt1: 3 pos snatch (speed focus) Opt2: 2 pos snatch (knee+floor) After 5-7min for Hs Wod: 14 min emom (even/odd) (form focus) Deadlift x 3r 315/215-225/155-G*405/305 MU / c2b x 3r/5r (Don’t rip) Buy out: 1:00 min plank 20 narrow stance goblet squats +wt
“Ath-elite”
De-laod week: Skill review: kip / MU Kipping drill ( quick review ) Muscle up strength drills : TUT + Strict + Kipping Power Wod: Emom 19 min M1: 200 m run / ME cals ass bike M2: Each round rotate ME : Pull-ups – Pushups – Squats Core buy out: Hanging L-set 3sx:30sec +
“This sentence is false”
Lift: W3 C2 bench press 75%x5-85%x3-95%xME-85%x3-75%ME Beat ME reps from wk3 c1 Wod: Cindy full of Grace : 20 min cap 5 rounds Cindy (vest??) 10pc and jerks 3 rft Into Acc: 100 banded pull aparts
“I forget more titles than I post”
Lift: W2 C2 Deadlift 70%x3-80%x3-90%xME-80%x3-70%ME Beat ME reps from wk2 Wod: 50 squats 25 dips 50 squats 25 C2b pull-ups 50 squats 25 c2b pull-ups 50 squats 25 dips 50 squats Into: Acc: 100 banded pull parts 3sx20 tricep kick backs
“Birds are always screaming at each other”
Lift: E3OM (3min emom) x 5 rounds 2 snatch (increase wt each round) 12’ HSW / 1 wall walk 5 box jumps (body displacement) Into: 5 min for Hs Wod: Start with 50/30 cals ass bike Wall ball + TTB 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Finish with 50/30 cals ass bike Into acc: Dumbell rows 3sx12r
“Live, Laugh, Love: You know who you are”
Wod: 4rft Row 500m 10 power snatch (95/65) 10 OHS Into: 3rft 16 kettle bell cleans 50’ HSW / 4 wall walks 7/5 strict pull-ups / 10 Kipping C2b Into: 2 min ME BURPEES Technique- – dead clean -Revers k-bell clean
