“Stefan couldn’t get it together”

Split reps, you go I go 21 Bear complex 4 Rope climbs total 15 Bear Complex 4 rope climbs total 9 Bear complex 4 ropes climbs total 135/95 95/65 800 M run together OUTSIDE 9-15-21 9 OHS 135/95 95/65 9 HSPU 15 OHS 15 HSPU 21 OHS 21 HSPU 4 sets x 200M sprint outside […]

“Eva Strong, Hero WOD”

Eva Strong, Hero WOD 5 RFT 24 double unders, done together 19 TTB, split 2 C/J – 205/135, 135/95 – split 400m run, done together 3 min rest 10 min to establish HS C/J

“Sharks don’t know camels exist”

14min (tabata clock, 10s transition) You go I go assault bike 1 min on 1 min off Max cals (total time would be 16 min) 3 min rest 10 min AMRAP P1 15 KB swings 10 ttb 2 tgu (1 each) P2 Complex: 135/95, 95/65 1 Squat clean 2 Hang clean 1 S2OH P2 rest […]

“Balls”

Lift: 3emom snatch + 12’ HSW + Seated bj5r X 5r Set 1,2 | 3 pos snatch (speed focus) Set 3,4 | 2 pos snatch (knee+floor) Set 5 snatch After 5-7min for Hs Wod: 3 min P1 ski erg ME cals P2 1 medball clean to wall ball+ 5 D-ball toss (+1 rep med ball […]

“You ever have a really banan-ree banana”

25 min AMRAP 10 HPC 135/95, 95/65 G*155/115 20 box jumps 24/20, alternate every rep G*30/24 30 burpees 40 Russian KBs 55/35, G*70/55 50 DUs rest 2 minutes 2 minutes ME squats, G*vested

“Making a literal difference metaphorically”

Wod1: 10 min 31 Synchro Plate Ground-to-Overheads (35/25) P1 200m run P2 ME Bear complex (95/65-135/95) (Both partners compete before moving on) 22 Synchro Burpees 2 min rest : Into: Wod2: 10 min amrap chipper: split evenly 50 wall balls 40 pull-ups 30 pushups 20 Ttb 10 Ps (same weight as Wod 1)

“A-ssaulty Saturday”

Buy in: 4 min assault bike, max cals, you go I go into 8min AMRAP P1 10 DL 135/95 95/65 10 HPC 10 burpees P2 Max cals, assault bike Rest 2 min 8min AMRAP; P1 10 Push ups (G*vest) 10 single arm snatches 50/35 10 Squats (G*vest) P2 Max cals assault bike 3 min rest […]

“wow. nice bangs…”

Lift: E3OM (3min emom) x 5 rounds 3 snatch (increase wt each round) 12’ HSW / 1 wall walk 5 box jumps Wod: 20 min amrap With partner 100 cals afap Into: (solo) remaining time AMRAP DB snatch 30 Ttb x 20 Box step up overs x 30 (vest opt) Into acc: Dumbell reps 3sx12r