“3.5 Trillion. Cooool”

Lift: Snatch + OHS (2+1) every 2 min x 10min Drop set: 80-90% 1 snarch emom x 5 min Wod:15 min emom 1 pc 2 Fs 3 pj 155/105-135/95-95/65 G:185/125 If fail round, move to max cals assault bike Core: Banded planks 3sx1min

“Watching people eat”

Skill: (Wod focus practice) Strength: kipping practice KIP:5sxME Strict C2b: Bw/band 5sx3-5r Skill: Bar muscle ups Strict : 5sx3r Kip : 5sx3r Wod: Amanda (135/95-95/65) 9-7-5 Ring muscle ups + snatches Into: +10# 3 attempts @10rm deadlift (full reset) 10 min cap Buy outside: Ab rollout (barbell) 3sx10r

“Fitness goal: You ARE the father”

Lift: Snatch + OHS (2+1) every 2 min x 10min Drop set: 80-90% 1 snarch emom x 5 min Wod: 3rounds for reps (wall balls) 1 min assault bike cals 1 min Wall balls (may only do as many wall balls as cals in minute 1) 15 Power cleans 125/90 (goal is unbroken) Core: Banded […]

“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 […]