“Eating shrimp to gain their memories”
Wod: Bear complex 5 Rounds For Load Complete 7 Unbroken Sets of this Barbell complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Rest as needed between sets Score is total weight moved F* option add in 400 m run between sets
“The raccoons by my house are nice”
Wod: 30min amrap 1 Snatch 10 cals echo bike AFAP 500m row Into: 10 mins to est. 3rm Strict OH Core + gym: Single leg RDL x10 eL 5strict C2b pull-ups
“Psychic time machines”
Wod: 30 min amrap 3 cleans 500m row 2min rest Each set build weight Row should be close to max (80-90%) @ 10 min mark switch to 2rm @ 20 min mark switch to 1rm
“Kids think imagination is an app on the phone”
Wod: 30 min amrap 3 snatches 400m run 2min rest Each set build snatch weight 400m run should be close to max (80-90%) @ 10 min mark switch to 2rm @ 20 min mark switch to 1rm
“Happy Birthday Heather!!!”
Lift: Wendler BS w2c3 70-80-90-80-70% 3 3 3+ 3 3+ Wod:2rft (20 min 🧢) R1:135/95-95/65 G*185/125 R2:155/105-115/75 G*205/140 50/33 pull-ups 5 cleans 50/33 Pushups 5 cleans 50/33 Sit ups 5 cleans 50/33 squats Buy out: 3sx 10 RDLs + 1:00min plank (wt+)
“Techno Viking”
Skill review: HSW Wod: 1 bear complex 135/95 25’ HSW 2 bear complex 185/125 25’ HSW 3 bear complex 225/155 25’ HSW After: bench press 40-50-60% 5 5 5
“Dramatic photos of you, looking out windows”
Lift: w3c2 Deadlift 75%-85%-95%-75% 5 3 1+ 5+ Wod: Partner Wod 50 cals echo ( you go I go ) 30 push press 135/95 (split anyhow) 50 cals echo 20 push jerk 185/125 50 cals echo 10 split jerks (work to max as team: score is top wt for finale attempts)
“After school detention is illegal detainment”
Lift: 3emom x 12min (5r) oly + Gymnastics 3 position snatch (C-B-A) 75%+ 4/3 eccentric HSPU + kip or 5 deficit HSPU Wod: 3 rounds 10 C2B 15 Power cleans 135/95-95/65 Core + nasty: 10 single leg RDl 3sx10 Snow angel (2.5-5lbs)
“Plant BASED”
Lift: w2c2 Wendler Bench press 70% 80% 90% 80% 70% 3r 3r 3+ 3r 3+ Wod: 21-15-9 FRONT SQUATS 135/95-95/65 G*155/105 BFB (50 Dus between each round G*100) Into: 15 min to est 3rm split jerk or 5rm PP Core + Nasty: 3 rounds Starfish Side plank x :30’sec (es) 12 tricep push downs (cable […]
“Only communists back into parking spots”
Lift: 3emom x 12min (4r) oly + Gymnastics 3 position snatch (C-B-A) 65%+ 3/2 eccentric HSPU + kip or 5 deficit HSPU Wod: 5rft G*7rft 1 clean 225/155-155/105-135/95 G*255/175 10 pull-ups Into: 100 vested step overs Core + Gym-nasty: 3rounds 1:00min plank 5 banded MU strict
