“Live, Laugh, Love: You know who you are”
Wod: 4rft Row 500m 10 power snatch (95/65) 10 OHS Into: 3rft 16 kettle bell cleans 50’ HSW / 4 wall walks 7/5 strict pull-ups / 10 Kipping C2b Into: 2 min ME BURPEES Technique- – dead clean -Revers k-bell clean
“U MASS? More like Um Ass”
Wod 1: 5 min clock (amrap) 50 Russian k-bell swings Into: 4 pull-ups / 8 RR 8 burpee BJO 5 min rest Wod 2: 7 min clock / cap 135/95-115/85 9 BB deadlifts 6 BB Hang clean 3 BB S2OH At top of every min 12 sit ups 5 min rest Wod 3: 8 min […]
“Not a joke: it’s our six year anniversary. Thanks for sticking around”
Lift: Wendler Deadlift (c1-w2) 70%x3r 80%x3r 90%x3r+ (Max reps) Into:80%x3r 70%xMEr Wod1: 6 min amrap 100 m run 5 Thrusters 95/65-75/55 G*135/95 5 burpee pull-ups 15 sec rest: Rest 2 min Wod2: 6 min amrap 25’ HSW (scaled: 10’) 10 bj overs 7 D-ball toss Core: plank 3sx1:00min
“Canadian truckers rule“
Office hours: 20 min skill review Wod1: 5 min cap 3 rope climbs + 21 cals ass bike 2 rope climbs + 15 cals ass bike 1 rope climb + 9 cals ass bike 500m row Wod2: 5 min amrap Cindy 5 pullups + 10 pushups + 15 squats 500 m row Wod3: 5 min […]
“Come back”
Wod 1: 15-10-5 Box jumps 24/20 Deadlift 225/155 2 min rest Wod 2:9-7-5 Thrusters 135/95-95/65 Muscle ups / C2B pull-ups 2 min rest Wod 3: 10 min to work to MAX complex Hang clean + Clean + Hang Clean + Jerk Buyout: Hallow hold x 1 min Side plank x 1 min each side Plank […]
“Burn off your caloric shame”
Each Wod 6 min cap: 2 min rest between workouts Wod 1: (Grettle) (10r cap) 3 pc + jerk (135/95-95/65) 3 BOB (burpee over bar) Wod 2: 5 Back squat (155/105 wt^) 10 HSPU / 15 pushups Wod 3: 200m Ski erg 10 D-ball toss
“Weekend at Brandon’s”
Wod 1: 6 min am rap Muscle up x 3 (c2bx5) Row cals x 10 2 min rest Wod 2: 6 min amrap D-ball toss x 10 Ass bike x 10 cals 2 min rest Wod 3:6 min amrap dumbell thrusters x 10 (50/35) Ski erg x 10 cals
“Farewell Yohan!!!”
Wod 1: 7 min amrap 1 Legless rope climb 10 power snatch 95/65 15 dips 2 min rest Wod 2: 7 min amrap 2 rope climbs 10 power cleans 135/95 15 HSPU 2 min rest Wod 3: 7 min amrap 3 muscle ups 10 deadlifts 225/155 15’ HSW
