“Fitness Goals: Jump out of a birthday cake”
Skill review: Kipping Pull-ups / Dips Wod: x5rounds DB chest press x10 (55/35) Box step overs x20 (20/14) Into: Core/gymnastics buy out: 3r 25’ HSW 15 barbell (eat) sit ups
“Beer: Bread Soda”
Skill: Muscle Up kip/ring lv1 flat floor kip to stand lv2 floating kip to stand lv3 floating kip to catch exp notes* lever lat/peck primer Wod 1: 20rm Back squat Wod 2: 6 min cap* Diane 21-15-9 Deadlifts + HSPU Core buy out: Pwitty pwease? 200′ kettle bell rack carry (unilateral) {es} x 2-3s
“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 […]
“Cozy like North Korean sky’s”
Lift: (wk3) 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: 200’-300’) Wod: 135/95-95/65 G-185/125 Front squats + strict deficit HSPU (kip mod) (9-7-5) Into: 1000m row Core buy out: Suitcase hold: 3sx 1;00min each side
“Lazy river ≈ Ass bath”
Skill: 1 count hold in hole Lvl 1 5s x 6 Russian pushups Lvl 2 5s x 6 Russian box dips Into: 2sxME DIPS / pushups (must hit 24r) Wod: 4rft 250 ski erg HPC x 10r (155/105) Pj x 1r 1 min rest Into: 10 min to est: 1rm split jerk Core buy out: […]
“Who loves orange soda?”
Skill review: (wk2) Strict C2b/ strict pull-ups (1 count hold) 5sx6/8sx6 : strict 4sx12/5sx12 : equip ME kipping x 2s(c2b) min 24r *(buy out option) Wod 1: 21-15-9 DL+Dips (6min cap)225/155 Wod 2: 9-7-5 Front squats + Ttb (5min cap)135/95 Wod 3: 2rm back squat (10min cap) Core buy out: Ring L-sit 5sx:15-:30
“That’s what she said”
Lift: Clean and Jerk complex: 10 min every 2min Deadlift + HC + C + Jerk (1+1+1+2) MAX Gymnastics: 10 min cap 5sx3 muscle ups / 5sx 5c2b / 5s x 7 kipping Wod: 50 cals AFAP ASSULT BIKE REST 3 min then: Annie 50/40/30/20/10 Double unders /sit ups Shoulder/gymnastics buy out: 100 straight arm […]
“Papa smurf”
Lift: 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: 5 power jerk + 1 legless rope climb x 5/4r (155/105-135/95-95/65 G-205/140) Into: 100 lunges + 100 pushups anyhow Core buy out: Suitcase […]
“We were overdue”
Skill review: (wk1) Strict C2b/ strict pull-ups (1 count hold) 5sx5/8sx5 : strict 4sx10/5sx10 : equip ME kipping (no butterfly) x 2s (c2b) Wod: 25 kettle bell swings 7 cleans 135/95 X 4 rounds Into: 50/30ttb Into: 10 min to establish 3rm back squat Core buy out: Ring L-sit 5sx:15-:30
“Hangover? I hardly know her”
Lift Wod: 1:PCJ 2:Mu/C2b 10-9-8-7-6-5-4-3-2-1 (95/65) 1-2-3-1-2-3-1-2-3-1 (double for C2b) Wod Wod: 800 m run 21-15-9 SDLHP + Thruster (75/55-45/35 God-95/65) 800 m run Into: 3 attempts (opt) for ME Dus
