“Golf friends”

Wod drill: 21 thrusters + pull-ups (unbroken*) :45 sec rest 15 thrusters + pull-ups * :30 sec rest 9 thrusters + pull-ups * Wod: 7rft 200 m run 20 lunge jumps 10 single arm snatch(5ea)(75/55 or next wt up) Rest 1 min 2 min test:

“The weekend Warriors”

Wod drill: 21 thrusters + pull-ups (unbroken*) 1:00min rest 15 thrusters + pull-ups * :45 sec rest 9 thrusters + pull-ups * Wod: 5rft (it’s Rhandy but worse) 15 power snatch (75/55-95/65) 10 burpee over bar 90 sec rest 2 min test: Tours choice wk1

“The Popper”

Lift: 1rm ps 10min cap After drop to 80-90% 3r emom x 5min Wod:20 min amrap 10 cals good n the bike 10 db power cleans 100’ bear crawl 1 min rest Into: 2 min test pt2 (pr score from last wk) Pull-ups Air squats

“The Stopper”

Lift: 2rm ps 10min cap After drop to 80-90% 3r emom x 5min Wod: 10 rounds rest 1:1 18 du 20ft handstand walk 5 double db snatch 50/35 Into: 2 min test pt2 (pr score from last wk) Box jumps Sit ups

“The Clopper”

Lift: 3rm ps 10min cap After drop to 80-90% 3r emom x 5min Wod: 5rft 400 m run 1 clean 225/155 2 min rest Into: 2 min test series Box jumps Sit ups

“The Gubbler Smuggler”

Lift: HS PC Drop to 80-90% 3r EMOM X 5min Wod: 5rft /25min cap 5 clusters (t&g) 135/95-95/65 30 double unders 3 muscle ups 20/14 cals assault bike (slow) Ab wheel buy (barbell) 3sx10r Expert mod partner roll outs

“The Glopper”

Lift:2rm power clean After: 5 min emom x 80-90%:3r Wod: 20 min cap Assault bike x 21/15/9/15/21 Devils press X 7 (50/35) Step overs x 40 (steady state) Buy out: kneeling jumps to box jump

“The Slopper”

Lift:3rm power clean After: 5 min emom x 80-90%:3r Wod: 5rounds 100m sprint 1 bear complex (increase each set) 30 sec ME Burpees (keep track) Rest 2 min Skill: Tug of war (seriously we should do thiisss)

“Guys who chew gum waaayyyy to hard”

Wod: 25 min amrap 100 m sprint (inside) 5 d-ball toss 7 thrusters 115/85 9 burpee bj overs 400m run (outside) Into: quad dom drill (knee thing) 20r Single leg rdl 10r el 3r