“ Eddie Bauer: Helping people think you’re outdoorsy”
Lift: De-load BS 40%-50%-60%x5r (slow/pause) Wod: Equipment usage learnt day 4 mins at each station Reverse hyper Sled pull/push Treadmill Max cals Front rack step ups 75/55-95/65 Row Cals Lat pull Ass Bike Max cals
“I’m Tony Bologna and I love churros”
Lift: w2c3 Deadlift 70%x3-80%x3-90%x3+ME-80%x3-70%x3+ME Wod: 1 mile run Pacing check Post Wod: Stretch / foam roll
“Superfluous. Say it. It’s impossible”
Lift: 3emom Clean+5-7HSPU+kneeling jumpsx5 X 5r Opt1: 3 pos clean (speed focus) Opt2: 2 pos clean (knee+floor) After 5-7min for Hs Wod: recovery Wod 500m row 1 round Cindy 400m row 1 round Cindy 300m row 1 round Cindy 200m row 1 round Cindy 100m row 1 round Cindy Buy out: Stretch
“Louisiana Justice”
Wod: 2 min back squats (135/95) Into: 50 cals assault Bike Into: YOGA!!!
“🌎 : Make it make sense”
800 M row 50 single unders (G*100) 6 TGU (3 each arm : light) 600 M row 50 singles 6 TGU 400 M row 50 singles 6 TGU 200 M row 50 singles 6 TGU After: MOBILITY!!!
“The cashier at Wegmans told me”
Lift: 3rft 400m run 25’ HSW 500m row 25 Russian kettle bell swings 500m skerg 25’ HSW Buy out : mobility
“Losing isn’t a virtue”
Wod: 1000 m run 1 Turkish get up each side 1000 m row 1 Turkish get up each side 1000 m ski 1 Turkish get up each side After: Open stretch or skill practice
“Calf tattoo”
Lift: 10 min emom snatch 155/105-135/95-95/65 Wod: 10 min amrap 20 Dus 20 step overs 20 kettle bell swings Into: YOGA WITH JUDY!
“2/22/22 on a Tuesday”
Back squats: 5sx5r 65%+ Wod: 2 rounds of 200m run 11 HSPU 11 TTB 22 cals ass. Bike 11 HSPU 11 TTB Core: Bent over Dumbbell rows 4sx12r
“My enemies call me Ann, my friends call me Taser”
Lift 10min Emom: C and jerk 225/155-155/105-135/95-95/65 WoD: 5rft Thruster x 7 Muscle ups x 3 / c2b x 5 Into: 2000m row (paced) Core buy out: suitcase carry 100′ each side x 3r
