“Vaxxed against unemployment”
Lift: wk3/3 BACK SQUATS 3sx10r into 3sx3r pause squat WOD: 7 min amrap 50’ walking lunge (50/35:1DB anyhow) HSPU x 15 (G* deficit) Into: 5 min 10 cals ass. Bike 5 Ring Muscle ups / C2b Core buy out: 2 rounds each P1 Side band crunches x 50 each side P2 banded face pulls x […]
“What’s the legal age for social media?”
Lift: 10 min to est HD snatch into : 135/95-115/75-95/65 5 PS + 30 sec rest x 6rounds ( speed ) WoD: 7 min amrap 3 Muscle ups 7 bfb 14 single arm snatch (7ea alt) Into : Hs bear complex (10min cap) Pc+fs+pp+Bs+pp (can split & clean for load) Core buy out: P1 L-sit […]
“The food pyramid was literary foreshadowing”
Lift: 10 min to est HD clean and jerk (cycle) into : 135/95 5pcJ + 25 sec rest x 6rounds ( speed ) WoD: 5rft 3 wall walks 40 double unders into: 6 min amarp 100 m sprint 7 Dumbell thrusters 50/35 (scaled:1DB) Core buy out: Hallow rock but with the rocking 3sx10-20r ( need […]
“Jet fuel doesn’t melt steel beams”
Lift: 10 min to est HD snatch into : 135/95-115/75-95/65 5 PS + 30 sec rest x 6rounds ( speed ) WoD: 5 cleans (155/105-135/95-95/65 G*225/155) Box jumps overs x20/12 Double unders x 50 Each round cut off 1 clean (5-4-3-2-1) Core buy out: P1 L-sit :10-:30’sec x 2 p2 static good mornings 1:00 x […]
“Call me old fashioned, but I don’t trust big pharma”
Lift: BACK SQUATS 3sx10r into 3sx3r pause squat WOD: Break up any how: 2000m row 150’ OHWL 50’HSPU Core buy out: partner 30 sec plank: you go I go 45 sec plank: you go I go 60 sec plank: you go I go 45 sec plank: you go I go 30 sec plank: you go […]
“Joe Rogan is single handedly saving America”
Lift: HS CLEAN AND JERK *if already completed lift do missed lift Wod: 5rft 100m sprint 7 burpee BJO 100 single unders (steady state) Rest 30 sec Into: 7 min to complete 150’ HSW /300’ bear crawl If remaining time : ME TTB Core buy out: Banded good mornings (lean on wall) 100r
“Is anyone doing these?”
20 pull-ups 5 cleans 225/155-155/105-135/95 20 Ttb 5 jerks 2rft Into: 50 HSPU 50 kettle bell swings 50 sit ups
“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
“Brought to you by Pfizer”
Wod: 30 min emom Even min do 1 power clean Work to max (start @ 65%) Odd min round of Cindy 5 pullups 10 pushups 15 squats
“Roll that beautiful bean footage”
Lift: 5min emom (light for speed) Pc+clean+jerk Into: 10 mins to est CLEAN + jerk (1+1 x 2) Wod: emom x 15 min 3 deadlifts @ 275/185-225/255 (G*325/215) 3 BJ @ 24/20” (G* 30/24”) 3 HSPU (G* strict) Buyout: 100 banded side crunches (eS)
