“Tornado’s have more swag than hurricanes”

Skill Review: kipping pull-ups + butterfly pull-ups (15 min practice sesh) Mini Wod: 5 pull-ups + 10 back squats 135/95 x3r (exp) Wod: Copy and past Annie 50-40-30-20-10 Double unders 25-20-15-10-5 Ttb 5-4-3-2-1 cleans (225/155-155/105-135/95-95/65) Core buy out: Kettle Bell Sit ups (each hand) 5sx10r

“Happy birthday Terianne!!!”

Get here early and warm up. She wants you dead. 800 m run 9 snatch (125/185) 21 burpee over bar 7 snatch 15 burpee over bar 5 snatch 9 burpee over bar 800 m run 9 hspu 5 cleans ( 155/225 ) 15 hspu 7 cleans 21 hspu 9 cleans 800 m run 50 over […]

“Hello ground”

Wod: 5 rounds heavy Cindy (5c2B – 7 Dips – 9 goblet squats 55/35) 21 Deadlifts (155/105) 4 rounds heavy Cindy 21 pc (155/105) 3 rounds heavy Cindy 21 pj (155/105)

“O’Doyle rules”

Lift: Hang clean clean jerk (1+2+1) x5s 20 min cap Start @75% + Wod: 500m row Rest 2 min 1000m row Rest 2 min 1500m row Rest 2 min 10 clean and jerks (185/155-155/105-135/95-95/65)

“Oort cloud“

Lift: Hang snatch + snatch (1+2)x5s 75%+ 15-20min cap Scale option: Hang power + power + OHS (1+2+1) Wod: 12 min amrap 250m row 5 HSPU 1 clean 185/125 135/95-95/65 (G-225/155) {Add 1 rep to each movement per round) Core buyout: Plank walks (in square ) 3sx Down back 2x

“The Hopper”

Wod: 20 OHWL (45/35) 10 burpees To plate 50 double unders Rest 1 min 7rft Into 10 min to establish 2 rm power snatch

“911”

For Time 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (135/95) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (185/125) 11 Handstand Push-Ups 11 Kettlebell Swings 11 Toes-to-Bars 11 Deadlifts (185/125) 11 Push Jerks (135/95) 2001 meter Row

“Inside joke”

Lift: Hang snatch + snatch (1+2)x5s 70%+ 15-20min cap Wod: 20 min cap 9 back squats 135/95 15 pull-ups 1 clean 3 rounds 7 back squats 185/125 10 c2b pull-ups 1 clean 3 rounds 5 back squats 225/155 5 strict pull-ups 1 clean 3 rounds Core: Pike hold 3sxME

“Cthulhu”

Lift: 4rm Deadlift 3att. +10-15# (full reset) Wod: 10 min amrap Strict or deficit hspu or deficit pushups x 5 Back squat x 5 225/155-155/105-135/95 Each round increase reps by 1 Into 50 ttb Core buy out: 3sx10r barbell sit-ups