“Thanks”
BBG: (unbroken) wk3/3 1 round DT (155/105) Rest: opt1 30 sec | opt2 30/45/30/45 Wod: 7-10rft (20min amrap) 200 m run 5 med ball tosses 80/50 6 lateral high jumps 5 back squats 225/155-185/135-135/95 Rest 60 sec
“Fartin on the floor”
Lift: back squat 3sx10r (wk3/3)+10lbs 1st rep: 5 second eccentric + 9r T&G Drop set : 3sx3r pause squats 80-90% Wod: 7rft (FFFAAASSSST) 10/7cal row 7 Dumbbell power cleans (50/35) 5 burpee box jump over Rest 1 min sec Core buy out: Kick stand Dl 3sx12 (DBx2) Murph prep cardio: 1 mile run vest | […]
“It must be jam ‘cause jelly don’t shake like that”
BBG: (unbroken) 1 round DT (155/105) Rest 45sec | 5r Wod: 7rft 100 m run 5 thrusters (135/95) 4 BFB 3 muscle ups Rest 2 min Core: Ring knee tucks 100r
“You’re always disappointing”
BBG: (unbroken) 1 round DT (155/105) Rest 1 min / 5r Wod: 5r 5 box jumps 30/24” 7 Dumbbell cleans 50/35 9 Dumbbell thrusters 50/35 30 Double unders (if break 3 burpees) Rest 90 Sec Core: DIY GHD
“Big glob of mayonnaise”
Lift: 5sx1r was strict pull-up / C2b pull-ups Drop set 3sx Me strict(no weight) or kip Wod: 7rfc 5 devil press (with pushups) 50/34 2 rope climb Mac cals erg in 12 pulls 90sec rest
“What’s your onesie?”
Lift: HS DEADLIFT (+2%) Drop set 3sx1r @ 90% Wod: 5 rft Row 250 m row AFAP (maintain pace each round) 5 Thrusters 135/95-95/65 (God: 155/105) Rest 90 sec Core buy out: banded bent over kettle bell rows 3sx10r
“What sound does a kangaroo make?”
Lift/skill: (wk1/3) Strict wtd pull-ups 5sx5r After last set 2s x ME Pullips (strict/kip) Wod: 3 min to complete (30min cap) 200 m run 1 rope climb ME Power cleans T&G 135/95 (God-185/125) Rest as needed: 5rfr
“Rufio! Rufio! Ru-Fi-OOOO!!!!”
Lift: Power clean + PJ (1+1) 15 min to establish 1rm Wod: 90 sec to complete 10 double Russian KB swings 3 thrusters 185/125-155/105-135/95 ME CALS :AssBike / skerg Rest 1 min 5rft
“Where we’re going, we won’t need eyes to see”
Wod: must be unbroken 1 round of “DT” 155/105-135/95 (God:185/125) 50 double unders 10 burpee to plate (no stand) 2min rest 5rft Gymnastics buyout: 3sx2min ME : your choice Core: 3rounds Static kettle bell deadlifts 1:00 min es Hallow hold 1 min
“Whoopsie Daisy”
Lift: Banded + un-banded DL wk 3/3 3 + 5 x 5s : work to max (T&G) 15 min cap +10-20# Wod: 20 min emom Even: Rowing cals 12/10 Odd: OHS X7 135/95 (G-155/105) (Scale @ 10r) Core buy out: 100 palof press (each side) 2 min gymnastics your choice
