“Tornado’s have more swag than hurricanes”
Skill Review: kipping pull-ups + butterfly pull-ups (15 min practice sesh) Mini Wod: 5 pull-ups + 10 back squats 135/95 x3r (exp) Wod: Copy and past Annie 50-40-30-20-10 Double unders 25-20-15-10-5 Ttb 5-4-3-2-1 cleans (225/155-155/105-135/95-95/65) Core buy out: Kettle Bell Sit ups (each hand) 5sx10r
“Happy birthday Terianne!!!”
Get here early and warm up. She wants you dead. 800 m run 9 snatch (125/185) 21 burpee over bar 7 snatch 15 burpee over bar 5 snatch 9 burpee over bar 800 m run 9 hspu 5 cleans ( 155/225 ) 15 hspu 7 cleans 21 hspu 9 cleans 800 m run 50 over […]
“Hello ground”
Wod: 5 rounds heavy Cindy (5c2B – 7 Dips – 9 goblet squats 55/35) 21 Deadlifts (155/105) 4 rounds heavy Cindy 21 pc (155/105) 3 rounds heavy Cindy 21 pj (155/105)
“And then, you see infinite”
Lift: 4rm Deadlift 3att. +10 (full reset) wk3 Wod: 5 Thrusters 115/80 7 TTB 20 Double unders 10 rounds Core: hanging band walks 3s 1:00min (ask for demo)
“Oort cloud“
Lift: Hang snatch + snatch (1+2)x5s 75%+ 15-20min cap Scale option: Hang power + power + OHS (1+2+1) Wod: 12 min amrap 250m row 5 HSPU 1 clean 185/125 135/95-95/65 (G-225/155) {Add 1 rep to each movement per round) Core buyout: Plank walks (in square ) 3sx Down back 2x
“Reincarnation is scary”
Lift: 7rm back squat (3 attempts) 15 min (week 3) Wod: 5rft 15 power snatch (75/55-45/35) 5 muscles ups / 7 C2B -Into- 100 box step overs Core buy out: Straight leg bird dog : 3s each side :30-1:00
“911”
For Time 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (135/95) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (185/125) 11 Handstand Push-Ups 11 Kettlebell Swings 11 Toes-to-Bars 11 Deadlifts (185/125) 11 Push Jerks (135/95) 2001 meter Row
“I think I’m become a meme god meme god”
Lift: Hang clean clean jerk (1+2+1) x5s 20 min cap Start @70% + Wod: 10 min amrap 10 Dips 20 Single arm snatch 50/35 30 Lunges Into 100 ring rows (G-feet on box)
“Inside joke”
Lift: Hang snatch + snatch (1+2)x5s 70%+ 15-20min cap Wod: 20 min cap 9 back squats 135/95 15 pull-ups 1 clean 3 rounds 7 back squats 185/125 10 c2b pull-ups 1 clean 3 rounds 5 back squats 225/155 5 strict pull-ups 1 clean 3 rounds Core: Pike hold 3sxME
“Cthulhu”
Lift: 4rm Deadlift 3att. +10-15# (full reset) Wod: 10 min amrap Strict or deficit hspu or deficit pushups x 5 Back squat x 5 225/155-155/105-135/95 Each round increase reps by 1 Into 50 ttb Core buy out: 3sx10r barbell sit-ups
