“Apple Jacks”

Brute wod: Strict PU/MU transition x5 G* turnover Pistols x 10 G* added distraction 3 mins cardio Wod: Lactic acid experiment 1 min max effort power cleans 95/65 50 air squat (sprint) 30 pushups Rest 3:oo min rest 3 rounds Core: 5sec leaver 3sx3s

“Biggest Rig in the Finger Lakes”

Brute wod: Strict PU/MU transition x5 G* turnover Pistols x 10 G* added distraction 3 mins cardio Wod: DB 50/35 7rft 10 Db power cleans 25’ Double DB OHWL 50 Du Rest 2min Core: 5sec leaver 3sx3s

“The Creperie”

Brute Wod: 12 min AMRAP for quality 25’ HSW 10 pistol squats (5 each leg) 300 m run slow steady Wod: 1000m row Into: 10min emom 3 Pc + 3FS + 3pj 155/105-135/95 G*185/125-225/155 Into: 1000m

“Let that SINK in”

Wod test: “Baseline workout pt. 1” 3 rounds of: 250m row 20 squats 15 sit ups 10 push-ups 5 c2b pull-ups Wod: 10 rft 9 Russian k-bell swings 3 muscle ups 6 front squats Rest 1:1 Post core: Offset deadlifts 5/5sec

“You’re not a 10 yet. Work harder”

Wod test: “Baseline workout” 500-meter row 40 air squats 30 sit-ups 20 push-ups 10 pull-ups Wod: 10rft 3 power clean and jerks 155/105 5 burpee bjo 20 Dus Rest 1:00min

“iPhone illiterate”

Wod: 30 min amrap 155/105-135/95 G*185/125 200m run 3 power cleans 250m row 3 front squats 10 cals assault 3 power jerks Rest 2 min After : HSW WALK SKILL AND DRILL

“When you know more than the instructor”

Wod: go for unbroken 50 pull-ups afap Rest 2 min 50 push ups afap Rest 2 min 50 sit ups afap Rest 2 min 50 squats afap Rest 2 min Wod: 15 min amrap 30 double unders 3 Bear complex 155/105 400m run