“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
“I’m more right than you”
Strength: 15 min to establish 4rm thruster REST 2 min Wod: 5rft 25 Kettle bell swing (If break 5 burpees) 10 ATW Burpees 1 snatch 80-90% of max (Mayybbbeee cleans) Rest 2 min Core buy out: 100 Russian twist – if you break: DON’T
“Peanut Butter River”
Lift: snatch BBG every 90sec x 7r Ps+OHS+Snatch (3+3+2) wod wt: 135/95 (Cleans for mod) Wod: Interval THURSDAY!!!! 30 sec transiting Tabata assault bike 2 min gymnastics (weakness 1) Tabata assault bike 2 min gymnastics (Weakness 2) Tabata assault bike 2 min gymnastics (weakness 3) Core buy out: Suitcase hold 1:00 min each side
“Stupid names”
Power lift: 5 rounds (+5-10lbs) 5 back squats (speed)225/155-155/105-135/95 5 seated box jumps (vert Landing) Rest as needed (15 min cap) Wod: 200 m run (full clip) 10 banded Russian Kettle bell swing 5 C2b pull-ups (3 MU unbroken no band) 2 min – 7rft
“Pink Panther is on the case”
Lift: snatch BBG every 90sec x 7r Ps+OHS+Snatch (3+3+2) wod wt: 135/95 Wod;) 200 m row Burpees over pvc x 5 Thrusters x 5 135/95-95/65 Rest 1:1 20 min amrap Core buy out: (5min ETA) 1 min HSPU 100 dead dead bugs 1 min HSPU
“Butt”
Power lift: 5 rounds 5 back squats (speed)225/155-155/105-135/95 5 seated box jumps (vert Landing) Rest as needed (15 min cap) Wod: 10 rounds 5 Power snatch 135/95-95/65 (GOD-155/105) 7 Burpee over bar 9 Ttb/v-ups Core buy out: Tempo single leg RDL (kettle bell) 3sx5r each side
“Jan 1st, 2021”
Wod: PR anything Buy out: Ring that damn bell
“Heart attack”
Lift: 15 min to establish 2rm Back squat Into: 3sx4r (1 pause + 3 squats) 80-90% Wod: 5rft 500m row (SpaaaarinT.) Rest 60sec Into : 7 rounds of Cindy as fast as possible (5 min cap) Core buy out: Ring L-sit 5sx:10-:30sec
