“Joe Rogan is single handedly saving America”
Lift: HS CLEAN AND JERK *if already completed lift do missed lift Wod: 5rft 100m sprint 7 burpee BJO 100 single unders (steady state) Rest 30 sec Into: 7 min to complete 150’ HSW /300’ bear crawl If remaining time : ME TTB Core buy out: Banded good mornings (lean on wall) 100r
“I got some puddin in the fridge if you know what I mean”
Wod: 21 min EMOM Min 1: 3 hang clusters 155/105-135/95-95/65 G*185/125 Min 2: 2 rope cimbs Min 3: 100 m sprint Into: 50ttb/100sit ups core buy out: 3sx1:00 min palof press es
“Well I guess we’re moving to Livingston County”
Lift: 5 min emom (light wt for speed) 3 power snatch + 3 OHS (Wod wt) Into: 10 min to establish Heavy Triple snatch Wod: Row 100m Rest 30 sec 10rft Into: Into: 10 min to est 2rm deadlift Core buy out: Strict TTb 3sx5-10r
“It’s art to make good toast”
Lift: Bench 3sx3rm into 3 attempts @ HS Drop to 70-90% 2sxME reps (rest 2-3min) Wod: 7r Ski erg x 10 Wall Ball x 20 Single arm snatch x 10 (5ea) 50/35 G*70/45 Rest 1:00min Core buy out: good mornings 5sx10r
“What about tumble-weed?”
Lift: 5min emom (light for speed) Pc+clean+jerk Into: 10 mins to est CLEAN + jerk (1+1 x 2) Wod: 7 rft 100m run 3 snatch 135/95 – 95/65 (G*185/125) Rest 90sec Buyout: 100 banded side crunches (eS)
“Eminem was right”
Lift: 5min emom (light for speed) Pc+clean+jerk + 5 hspu / 5 kipping deficit Into: 10 mins to est CLEAN + jerk (2+1) Buyout: 100 banded side crunches es Five Tabatas in 19 minutes Tabata Row Tabata Air Squats Tabata Ski erg Tabata Push-Ups 1 minute Rest between each Tabata Buyout: 100 banded side crunches […]
“I’m a flat-earther”
Lift: (primer Wod) 10 min to establish HS Into: 2sx10r back squat (+5-10#) Time depending: 3sx3r Pause squat (80-90% of max) Wod: 20 min cap Death By Burpees *If/when fail: ME CALS ASSAULT BIKE core: Barbell rows 4sx10r
“Tomato sauce? You mean ketchup”
Wod: 100 row 5 burpee bj overs Rest :30 sec 10rft Into: Lift: 10min to establish 3rm deadlift Into: Wod: 3 rounds 15 C2b pull-ups 30 pushups 50 squats
“Garage Mahal”
Lift: 10 min emom Power clean + power jerk (2+2) 5 HSPU / 3 strict Wod: Five Tabatas in 24 minutes Tabata Row Tabata Air Squats Tabata Pull-Ups Tabata Push-Ups Tabata Sit-Ups 1 minute Rest between each Tabata Core: Single arm bent over rows 3sx10r es
“You’re still running out of time”
Lift: HS FRONT SAUAT Drop set: 3sx3r @90% Wod: Tabata: dips + Medball cleans (every other) Into: 500 sprint AFAP (2min cap) REST 2 min 2rounds Bro-out:3r P1 Static hold good morning 60sec P2 triceps kick backs 20r
