“Ever heard of: 1 layer of dust is better than 5?”
Lift: wk 2 Snatch complex x 5min emom PS + Snatch balance + Tall snatch + Snatch (+wt) Into: 2rm snatch Lift 2: 5sx3rm back squat Wod: DT 10min cap 155/105-135/95-95/65 12 deadlifts 9 HPC 6 PJ Core: L-sit :30 sec x 3s
“How heavy your trash can is says a lot about you”
Office hours: Pull-up focus 5sx5r + 1 set x ME reps DB rows 3sx10-20r Wod: DT : 5 Rounds For Time 12 Deadlifts (155/105 lb) 9 Hang Power Cleans (155/105 lb) 6 Push Jerks (155/105 lb)
“Suck it England. Except for you John, you’re cool”
For Time (in a Team of 3) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-Ups Sit-Ups Row (calories) Double-Unders Wall Ball Shots (20/14 lb) DBall toss (80/50 lb) Push Press or DB push press (45/35 lb) As a team, complete a total of 1776 reps involving all exercises in any […]
“Heros and beeros: Go”
Kalsu: For Time: 100 Thrusters (wt: Normal wt +5-10# G*135/95) 5 Burpees to start and at the top of every minute This is hard. That’s a good thing. Accept the challenge and Embrace the suck.
“Happy New Year”
Wod: Pick workout/lift Set new Pr. Start the year off right
“Its not procrastination, I just don’t want to do it”
For Time: “Bauer” 2 minute Elbow Plank 13 Burpees 18 Kettlebell Swings (50/35 lb) 31 Push-Ups 53 Goblet Squats (50/35 lb) 53 Burpees 31 Kettlebell Swings (50/35 lb) 18 Push-Ups 13 Goblet Squats (50/35 lb) 2 minute Wall Sit
“Dare”
Wod: Wood 5 Rounds For Time 400 meter Run / 500 m row 10 Burpee Box Jumps (24/20 in) 10 Sumo-Deadlift High-Pulls (95/65 lb) 10 Thrusters (95/65 lb) 1 minute Rest
“Remember when nurses were heroes?”
Wod: Devil Dogs Vest option * Buy-In: 26 Burpee Pull-Ups Into 8 Rounds of: 13 Hang Power Clean (95/65 lb) 13 Push-Ups 13 Box Jumps 13 Kettlebell Swings 55/35 Into: Cash-Out: 2,021 meter Run Vest option *
“Zeus”
25min amrap / 3rft 30 Wall Ball Shots (20/14 lb) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (20 in) 30 Push Presses (75/55 lb) 30 calorie Row 30 Push-Ups 10 Back Squats (Bodyweight)
“The 49-errrs”
7 Rounds For Time: 30 min cap 7 Handstand Push-Ups 7 Thrusters (135/95 – 95/65) 7 Knees-to-Elbows 7 Deadlifts (245/165 – 225/155) 7 Burpees 7 Kettlebell Swings (2/1.5 pood) 7 Pull-Ups
