“Long term goals: To be fit shamed”
Wod: Nancy: 5 Rounds For Time 400 meter Run 15 Overhead Squats (95/65 lb) Rest 2 min into: 2rm thruster Gymnastics buy out: 5 strict pull-ups + 7 strict dips 5 rounds
“Double entendre”
Wod 1: 3rft Power Snatch x 10 (115/75-95/65) 200m run (fffffff’ast) 2min rest Wod 2: 4rft Clean x 5 (185/125-135/95) Double under x 50 2 min rest ( or rest as needed for loading) Wod 3: 5rft Deadlift x 1/2 (405/305-315/215) Assault bike x 10cals
“Thursday throwup”
Lift: Clean and Jerk complex: 10 min every 2min Deadlift + HC + C + Jerk (1+1+1+2) MAX Gymnastics: 10 min cap 5sx3 muscle ups / 5sx 5c2b / 5s x 7 kipping Wod: 12 min cap (must complete 5rounds) 10 cals row 10 OHS 95/65 Remaining time : max effort burpees over erg Shoulder/gymnastics […]
“Papa smurf”
Lift: Snatch deadlift + Hs + Sn + OHS(1+1+1+2) 5sx every 2 min : work to max Into: 7 min cap ME Hand stand walk / plate March (Goal: 100’- 200’ Wod: 5 power jerk + 1 legless rope climb x 5/4r (155/105-135/95-95/65 G-205/140) Into: 100 lunges + 100 pushups anyhow Core buy out: Suitcase […]
“You’ll live to regret it”
Lift: Clean and Jerk complex: 10 min every 2min Deadlift + HC + C + Jerk (1+1+1+2) MAX Into: 50 HSPU (strict / kip) break up anyhow {Option for deficit} 7 min cap Wod: 30 single arm thrusters (50/35) 50/30 TTB 30 single arm thrusters 100 kettle bell swings Shoulder/gymnastics buy out: 100 straight arm […]
“Bologna or pancake hotdogs”
Lift: HS Front squat Wod: 21 cals (row) 4 Hang clean 1 min rest 15 cals 3 HC 1 min rest 9 cals 2 HC (250/170-225/155-185/125-135/95-95/65) Core buy out: 1 min hold :banded + barbell good morning x 3s
“I blame Al Gore”
Lift: HS split jerk 70%-85%-90%-95%-HS (guidance) Drop set 3sx2r@90% Wod: 12 min emom 2 pc + 2 pj (185/125-155/105-135/95-95/65) 2 muscle ups / 3 strict C2b pull-ups (Complete both oly and mu in 60 sec) Bro out: Push-ups: work to 100 AFAP BREAK UP ANY HOW BETWEEN 2 PARTNERS While 1 partner does push-ups other […]
“I’m my own dad”
Lift: squat pull-up 10 min emom 10 back squats @ 50% (perfect form) 5 pull-ups – butterfly focus (kip catch kip) (strict or weighted opt) Wod: 12 min to complete 6 rounds of: Deadlifts x 6 Bar over burpee x 8 Assault bike x 10/7 With Remaining time: ME PC + j 135/95 Core buy […]
“New York times best seller: Pocket constitution”
Lifts: pj + j (1+2) x 5s Drop set: 3×3 push press 50-60% Wod: score is cALS AND tIMe Assault bike x 1 min max effort 21 HSPU + BJ ASS BIKE 1 min 15 Hspu + box jumps Ass bike 1 min 9 HSPU + BJ Into: 10min to est Power snatch + Hang […]
“SEGA”
Lift: Pause squat + Squat (1+4)x3s work to Max (75-90%){+5%} Drop to 90% 1sxME REPS Wod: x5rounds Rope climbs x 1 Power snatch x 15 95/65 Into: 800 m run ….fast Core buy out: Jack knifes x 100/50
