“I waited on purpose”

Wod: 30 muscle ups for time (ring/bar) Break down wk2: 4/6 reps emom : 8 min / 5 min Primer: Lay pull downs Kipping to pull Jumping pull down Kipping C2b Wod: SDHP x 21 (135/95) Box jumps x 9 Ass bike x 9cals Rest 1 min SDHP x 15 (155/105) Box jumps x 15 […]

“The bees are dying”

Wod: 30 muscle ups for time (ring/bar) Break down wk1: 3/5 reps emom : 10 min / 6 min Primer / buy out (exp)??? Wod: 3rft/r 400 m run Rest 2 min 1:1 ME full clean 95/65 Rest 2 min Plyout: 5sx3reps MAX HEIGHT BJ: land tall

“Dying on live television”

Lift: Grettel (exp/twist) 3 rounds of: 3 clean and jerks 155/105-135/95-95/65 3 burpees over the bar Rest 45sec x 4 rounds Wod: 9-7-5 Muscle up + Thrusters ( AFAP ) Start , between rounds and finish w/400mrun Ply-out (like buy out but plyometric) 5sx3r kneeling jumps to box jump + wt

“Daddy day care… word to your mother”

Lift: Grettel (exp/twist) 3 rounds of: 3 clean and jerks 155/105 3 burpees over the bar Rest 1 min x 5 rounds Wod: 5rft 10 front squats 7 c2b pull-ups 4 Double kettle bell swings (50/35) Rest: |2:00|1:30|1:00|:30| Ply-out (like buy out but plyometric) 5sx3r kneeling jumps to box jump