“Phase 1”

-Open gym only tomorrow am -Take all your personal belongings home Wod option for open gym: 400m run 10 burpee pull-ups X3 rounds Into: HS any lift Annie : Dus + sit ups 50-40-30-20-10

“Stasko”

Wod 1: 5 rounds 250m ski erg 10 D-ball tosses 100ft D-ball carry 90 sec rest Wod 2: 10 min to est. HS split jerk Wod 3: 100 step-ups / 50 TTB

“This isn’t even my final form“

Wod1: 1000m row (pr?) Wod2: 15min 5 att at HS back squat Score is fine get all load moved Wod3: 200’ HSW (25’ increments) Each drop 25 double unders 8 drop cap

“Prince was so cool”

Wod: 5rft Rope climb x 1 Single arm snatch x 7 (ea) Air squats x 30 Into: 10 min to est. HS power clean Into: 50 cals ass. bike AFAP

“Be the real you, but in a way people like”

Wod1: 10:00 TIME CAP: 40 BOX JUMPS; 30 BURPEE BOX JUMP OVERS; 20 DOUBLE DB BOX STEP OVERS (50/35 single) Wod2: 1500m row WOD 3: 3 min amrap each (1min rest between each) AMRAP 1: 20 DUBS; 15 PULL UPS; 10 HPS AMRAP 2: 20 DUBS; 15 WALL BALLS; 10 DL AMRAP 3: 20 DUBS; […]

“Thanks Common Core”

Lift: HS Bench press / missed lift (15min cap) 25 min cap Wod 1: 3rounds Thrusters x 7 115/75 – 95/65 – G*135/95 Muscle up x 3 / C2bx5 -2min rest- Wod 2: 1000m row -2min rest- Wod 3: 3 rounds 200m run 10 devils press (50/35)

“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 […]