“Beer: Bread Soda”

Skill: Muscle Up kip/ring lv1 flat floor kip to stand lv2 floating kip to stand lv3 floating kip to catch exp notes* lever lat/peck primer Wod 1: 20rm Back squat Wod 2: 6 min cap* Diane 21-15-9 Deadlifts + HSPU Core buy out: Pwitty pwease? 200′ kettle bell rack carry (unilateral) {es} x 2-3s

“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

“Frank Rizzo”

Skill: 1 count hold in hole Lvl 1 5s x 7 Russian pushups (wtd) Lvl 2 5s x 7 Russian box dips Into: 2sxME DIPS / pushups (must hit 30r) Wod: 10 min amrap 12 alternating single arm thrusters (50/35) 10 C2b pull-ups 8 box jump overs Into: 10 min to est: 1rm Deadlift Core […]

“Cozy like North Korean sky’s”

Lift: (wk3) 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: 200’-300’) Wod: 135/95-95/65 G-185/125 Front squats + strict deficit HSPU (kip mod) (9-7-5) Into: 1000m row Core buy out: Suitcase hold: 3sx 1;00min each side

“MySpace was too pure for the world”

Skill review: (wk3) Strict C2b/ strict pull-ups (1 count hold) 5sx7/8sx7: strict 4sx14/5sx14 : equip ME kipping x 2s(c2b) min 30+ / ME STRICT HOLD Wod: 3rft 20 kettle bell lunges (55/35) (G:70/55) {10el} 20 kettle bell push press {10ea} 20 TTB Into: 800m run Into: 10+ min to est HS BS Core buy out: […]

“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

“Lazy river ≈ Ass bath”

Skill: 1 count hold in hole Lvl 1 5s x 6 Russian pushups Lvl 2 5s x 6 Russian box dips Into: 2sxME DIPS / pushups (must hit 24r) Wod: 4rft 250 ski erg HPC x 10r (155/105) Pj x 1r 1 min rest Into: 10 min to est: 1rm split jerk Core buy out: […]

“Who loves orange soda?”

Skill review: (wk2) Strict C2b/ strict pull-ups (1 count hold) 5sx6/8sx6 : strict 4sx12/5sx12 : equip ME kipping x 2s(c2b) min 24r *(buy out option) Wod 1: 21-15-9 DL+Dips (6min cap)225/155 Wod 2: 9-7-5 Front squats + Ttb (5min cap)135/95 Wod 3: 2rm back squat (10min cap) Core buy out: Ring L-sit 5sx:15-:30

“If it worked once, it works forever?”

Skill: 1 count hold in hole Lvl 1 5s x 5 Russian pushups Lvl 2 5s x 5 Russian box dips Into: 2sxME DIPS / pushups Wod: 21 cals ski erg 5 Bs@ 225/155-155/105-135/95 10 burpees 1 min rest 15 cals ski erg 7 Bs 10 burpees 1 min rest 9cals ski erg 9 Bs […]

“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 […]