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“Re-test”

Primer: 10rft 100m row :30sec rest Lift: 0ver shoot Dl wt 3-5rm Diane: 21-15-9 Dl+HSPU

“People at the grocery store feel like my enemy”

Cardio Primer: 10min 200m run 10 Russian swings 1 Turkish get up Lift: 12-15min cap 5rm DL (full reset) Wod: 2:30 rounds x 3 rounds (increase Dl wt) R1: 21 Deadlift 21 HSPU R2: 15 Deadlift 15 HSPU R3: 9 Deadlift 9 HSPU Rest of time single under Games options : 10 strict into 11 […]

“Boxing: no feet karate”

Cardio Primer: 10min 200m run 10 Russian swings 1 Turkish get up Lift: 12-15min cap 5rm DL (full reset) Wod: 4 min rounds x 3 rounds R1: 21 Deadlift 21 HSPU R2-3: 15 Deadlift 15 HSPU Rest of time single under Games options : 10 strict into 11 Kip

“Boomers love Black Rock”

Cardio Primer: 7 min 200m run 10 Russian swings 1 wall walk Skill review: HSPU (k2FR?) Loading + power (partner) Lift: 12-15min cap 5rm DL Wod: 5 min rounds x 3 rounds (15 min) 21 Deadlift 21 HSPU (scale is lower volume for HSPU) Rest of time single under Games options : 10 strict into […]

“The Hopper?”

Cardio Primer: 10min amrap 250m row 10 kettle bell swings 1 wall walk Lift: 60-80% 5rm deadlift Wod test: Diane (test) 21-15-9 Deadlifts + HSPU 225/155 Core buy out 50 TTb AFAP

“Jordan said it was 18k a month!”

Cardio Primer: 6RFP 200m sprint 5 Deficit HSPU (Rest 1min) Lift: 12 min To est. 2RM Thruster Wod: 2 rounds: 21 thrusters 21 pull-ups Rest 3 min 2 rounds 15 thrusters 15 pull-ups Rest 90sec Core buy out: Palof Hold 3sx1:00 min each side

“The Hopper”

Cardio Primer: 6RFP 150m row erg 5 Deficit HSPU Lift: 12 min To est. 3RM Thruster Wod: 5r 400m run Speed 15 Thruster (unbroken) ME pull-ups (Goal:21-15-15-15-9) 2 min rest (AR?) Core buy out: Palof Hold 3sx1:00 min each side

“The Hopper”

Cardio primer: 5rft 400m run 2min rest Wod: Test Fran 21-15-9 Thrusters + Pull-ups RPE 8-9 Buy out: 5r 3 HSPU / 3 strict deficit 5 Seated box jumps 50 DUs

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