Menu

“Henna tattoo that says forever”

Wod: 2emom x 6rounds (10min) 3 wall walks 10 Single arm snatch (50/35) Box step overs for rest of time Wod: MEReps :30sec each x 7r (18min) Power clean and jerk (135/95) Pull-ups DUs 2 min rest Lift: 10rm back squat

“Poetry Rizz”

Lift + Skill: CJ + HSPU : Walk 5r/15min Life: Hang clean + clean + jerk (1+1+1) @80%+ Skill: Kip/ strict (10/5) walk x 25’ G* Kip walk Wod: Fractured DT (20min) 10 sec ME cal echo bike 1rd DT (12Dl 9HPC 6PJ) 155/105-135/95-95/65 Rest 2 min After: Skill practice ME: 4×4’ Hand stand hold […]

“Seagulls like me for more than just my fries”

Lift+Skill: BWU + wall walk Into: cleans High hang + Hang + Pj + J 1+1+1+1 70%+ / 10 kipping HSPU / 5 strict Wod: 3 min Amrap 3 power cleans (155/105-95/65 G*185/125) 5 C2b pull-ups / Butterfly 7 BFB Rest 3 min 3 rounds Core: 3rounds Revers plank x 1:00min Hollow hold x 1:00mom

“Memorial bumper stickers”

Lift: HS Back squat or choice (20 min cap) Wod: 7 rounds 10 cals echo bike (Ω: 30 sec cap) 7 Double Dumbbell hang Sn(50/35) 3.5 shuttle run (25’) Rest 90’sec Core+Gym: 3 rounds Suitcase hold x 1:00mon each side 10 Strict pull-ups After: 3sx15r GHD

“Arnold Palmer Summer”

Lift+Skill: Back squats x 5 (40-50-60-60-60%) HSW / HSPU / HOLD : 25 / 5 / ALAP Wod:4rft(185/125-155/105-135/95 Ω-200/135) 3:30 to complete * Row 500 (2:00/Ω-1:45) (Power clean + HPC + PJ)x 2 Burpee pull-ups x 7 3 min rest Core: 3r 10 GHD 10 Seated GM

“Mack ghost writes my titles”

Lift: Wendler Deadlift w2c3 70-80-90-80-70% 3 3 3+ 3 3+ Wod: 3rft (stager start) 400m run 10 front squats Rest 2 min 155/105-135/95-95/65 Ω-185/125 Core + gym: 3-5r 1 legless rope climb 10 pistols (5/5) 30 sec hollow hold

WP2Social Auto Publish Powered By : XYZScripts.com