“Silicon rings scream insecurity”

135/95, 95/65 7 min AMRAP: 20 synchro deadlifts into 30 alternating DB push press 10 box step overs 1 min rest 7 min AMRAP: 20 synchro HPC into 30 squats 10 burpees 1 min rest 7 min AMRAP 20 synchro FS into 30 plate G2OH, 45/35 10 push ups 1 min rest 7 min AMRAP […]

“The cake is good but the frosting is… tight”

Lift: Snatch + Gymnastic emom : 7 min : Power snatch + ohs + snatch > 3c2b + 5 kipping (work to max) Scaled op : 5 pull-ups After: HS Snatch *10 min cap Wod: w/partner anyhow – vest* 20 min cap 100 cals erg 80 pushups 60 box jumps 40 deadlifts (225/155-155/105 G:315/215) 20 […]

“Glasses zoom in without zooming in”

32 E2MOM P1 works to complete all reps and max calories in 2 minutes. P2 rests Switch every 2 minutes. (8 rounds/partner) 8 Wall balls 20/14 8 Deadlifts 95/65 8 Power Cleans 8 Shoulder to overhead Max calories on the row-erg Score is calories rowed.

“Watching people eat in public”

400m run together 1 min rest 1 RFT: 80 Russian KBs 53/44 60 HSPUs 70 SA DB Snatch 50/35 50 wtd box step ups, DB 60 wall balls, 20/14 40 wtd lunges, BB 50 HPC 135/95, 95/65 30 S2OH “ “ into… 400m run together

“Superbug”

10 min AMRAP.. pick up where partner left off P1: Accumulate rounds 5 Box jumps 5 Burpees 5 TTB P2: Runs 250M Timer ..Rest 1 min.. 10 min AMRAP P1: Timer 10 KB swings 10 goblet squats 10 KB push press P2: Accumulate max cal erg …Rest 1 min… 10 min to establish a heavy […]

“9-11 Memorial WOD“

Each Partners must complete 9 reps of given movement before the 11 synchro air squats. Buyin: 343 Double unders (split as wanted) Directly into 20 Minute AMRAP 9 power cleans 11 synchro air squats 9 toes to bar 11 synchro air squats 9 back squats 11 synchro air squats 9 chest to bar pull-ups 11 […]

“Coast and eat Twinkies”

Score is reps of med ball squat toss buy in and cals on erg buy in: 1 minute med ball squat toss – SCORE into: 8 min EMOM P1 7 lateral burpee over bar 7 HPC, 135/95, 95/65 P2 dead hang/chin over bar hang rest 1 min 8 min EMOM P1 10 ring rows, to […]

“Happy Birthday Ilario! OORAH!!!”

Teams of 3: Buy in: 50 seconds ME push ups with vest or plate on back …1 minute rest… 7 minute AMRAP P1: 8 Deadlifts 8 TTB P2: squat hold 10/5# plate P3: rest 7 minute AMRAP: P1: 8 burpees 8 chin ups P2: 35/25 OH plate hold P3: rest Buy out: mile run with […]

“Pontoon Juice”

buy in: 50 synchro Russian KBs (heavy), 53/44 10 min AMRAP: (P1/1 round, P2 rests, switch) 20 Alternating DB PP, 50/35 20 HPC, 96/65 1 min rest 10 min AMRAP: 10/7 cals Assault Bike 15 DL, 135/95 1 min rest 10 min AMRAP: 10 burpee pulls ups 15 goblet squats (KB/DB)