“Jet fuel doesn’t melt steel beams”
Lift: 10 min to est HD snatch into : 135/95-115/75-95/65 5 PS + 30 sec rest x 6rounds ( speed ) WoD: 5 cleans (155/105-135/95-95/65 G*225/155) Box jumps overs x20/12 Double unders x 50 Each round cut off 1 clean (5-4-3-2-1) Core buy out: P1 L-sit :10-:30’sec x 2 p2 static good mornings 1:00 x […]
“Winners don’t leave comments”
Wod: 1000m row 30 OHS 95/65 50 cals assault bike 30 PS 115/75 1000 m row 3 min ME snatch 135/95 Core: 1:00 min Goopd morning hold 45/35 x3s
“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 […]
“Is anyone doing these?”
20 pull-ups 5 cleans 225/155-155/105-135/95 20 Ttb 5 jerks 2rft Into: 50 HSPU 50 kettle bell swings 50 sit ups
“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)
“Gotta be tough if you’re dumb and I’m one tough son of a bitch”
Skill review Kipping pull-ups / Muscle ups (banded drill:strict) Wod: BB Complex (snatch) Hang power Snatch + OHS + Snatch (1+1+1)x2 15 cals Ass.Bike 2 rope climb 20 min amrap (work to max) score is Last set of complex : total Wt Core Buyout: Palof Holds 3sx1:00min
“Elephants don’t run, they speed walk”
Lift: 5 min emom (light wt for speed) 3 power snatch + 3 OHS (Wod wt) + 2MU/5c2b Into: 10 min to establish Heavy double snatch Wod:15 min amrap HPC + Fs + HPC + Fs + HPC + Fs + Jerk (1+1+2+2+3+3+1) work to max ^wt each round 500 m row Score is total […]
“It’s easy being hot in your 20’s”
Lift: Front Squat 3sx5rm Ds @80-90% x ME reps Wod: 14 min amrap Hang Power snatch x7 95/65 Row x 10/7 cals *every 3 min 10 cals assault bike into : 50 OHS @ 45/35 Core: supine plate hold ( legs ) 3sx:30-1:00min Max weight
“Hotdog: Taco or sandwich?”
Lift: Snatch + Gymnastic emom : Ex for 7 min : Power snatch + snatch > 3c2b + 5 kipping (work to max) Scaled op : 5 pull-ups after: 3 attempts HS Snatch *10 min cap Wod: 3rFT (115/75-95/65-135/95) 3r of:7 front rack lunges + 4 BFB Into: 400 m run Core buyout: 100″ single […]
“Clown pilled”
Wod: 15 min Amrap 5 wall walks 10 Hang Cleans (155/105-135/95-96/65) 20 wall ball 40 double unders Into: HS Deadlift After 3sx3r@80-90% Core buy out: 50 TTB
