“Buttholes are waterproof”
Lift: 3emom 4r/12 min (+wt per round) Sn Complex + 5-7 hspu Hang snatch + snatch + OHS (1+1+2) Wod: 3rft 15 C2B/pull-ups 15 OHS Rest 3 min Into: 50 cals echo bike Post Wod Lift: 3rm Front Squat
“Networking. Not in the DNA”
Lift: Wendler Back Squat 65% 5r 75% 5r 85% 5r+ ~ 75% 5r 65% 5r+ Wod: 30 Pull-ups 25 Dl 185/125-135/95- G* 200/135 20 c2b pull-ups F* pull-ups 15 Power clean 10 muscle ups F*C2b/pullups 5 Cleans Into: Acc 4sx10r Dips 4sx10r Single leg RDL Core: 3s 1:00min wtd. Plank
“Coffee: 10/10. Would recommend”
Lift: 3emom x 4 rounds (12 min) 5 Snatch T&G (+wt per round) 5 strict HSPU / 5 kipping HSPU 3 attempts @ 3rm Sn/PSn (10 min cap) Wod: 3rft 50’Dus / F* 1min practice 25’Wall Balls 25’Kettle bell swings F*15 Into: options 1. 4sx3r Ring MU 2. 5sx5r strict / C2b pull-ups 3. 3sx10 […]
“Poetry rocks dude”
Lift: 5sx5rm back squat Wod: 3rft 21 cals echo 15 pull-ups 9 HPS 95/65 10min to est: 1 hs split jerk
“1 week till Friday Night Lights”
Equipment review: BELT SQUAT Wod: 10-9-8-7-6-5-4-3-2-1 SHUTTLE RUNS (down back = 1) 1 ROUND OF CINDY CINDY = 5 PULL-UPS 10 PUSH-UPS 15 AIR SQUATS
“I thought liver king was natty”
A kill review BB cycling: Power clean and power jerks Wod1: 135/95-95/65-75/55 200m run 10 power clean and jerks Rest 1:00min 3rft Wod2: 20pull-ups 25 wall ball 15 c2b pull-ups 25 wall ball 10 muscle ups 25 wall ball Into: 8 min to establish clean and jerk complex Clean + hang clean + jerk (anyhow)
“It’s later than you think”
Primer Wod: 4 rounds for warm up (10min cap) 200m run 3Pc + 3Fs (build) 5bfb Into: 12min to est: 3rm clean Into: 3rft 5 cleans (T&G / build) 1 jerk ME pull-ups Rest 2 min
“I move snails. That’s the type of person I am”
Wod: 3rft 135/95-95/65-75/55 G*155/105) Row 500m HSPU x 15 (G* deficit / F* z-press) BJ x 15 Sn complex Ps+OHS (5+5) (F* SAS+Db squat) Into 15 min to est 3rm snatch Buy out: Gymnastics EMOM Kip + C2b + MU (2+2+2) x 7 min
“Joke hole”
Skill review: Pistols/sissy squats (knees over toes) Wod: 5rft Echo bike x 10 cals Pistols x 12 Power snatch x 15 75/55-45/55-G*95/65 Core: kettle bell banded suitcase carry GYMNASTICS: 5sx5r strict pull-up (wtd/C2b)
“2022 on life support”
Wod: 5rft 10 pull-ups 5 burpee bjo 50/30 double unders 1 dead lift 315/215-225/155 G*405/275 Rest 30 sec 5 c2b pull-ups (G*10) 5 burpee bjo 50/30 double unders 1 deadlift Rest 90 sec
