“I have to return some videotapes”
Wod1: Tabata Row 20s off 10s on Into: 15 min cap 1rm DL Into: 5rft 15 cales echo bike 3 muscle ups / 7 c2b pull-ups
“Bench Day!!!”
Wod: Tabata 1. Deadlifts + BFB Rest 2 min 2. BJO + wall walk Rest 2 min 3. Single arm snatch + pull-ups Rest 2 min Into 15 min to est: HS Bench press
“Never saw a cave painting of a salad”
Lift: 20 min to complete 5sx1rm Back squats 2sx6rm back squat (best week 3) Wod: Tabata x 3 rounds Power cleans Air squat Push press Air squats Push jerks Air squats Split jerks Air squats Rest 1 min Round 1 95/65 – 75/55 – 45/35 Round 2 135/95 – 95/65 – 75/55 Round 3 155/105 […]
“She’s a 10 but scoops her ketchup”
Lift: Jerk complex x5s wk2 Push press + push jerk + jerk (2+1+1) Wod: Tabata : 30 sec rear between tabatas T1: cals ski erg / D-ball toss T2: cals row erg / Knees to elbow (k2e) 2 rounds for reps Core buy out: Hallow hold x 1:00min each side X3s
“Lower back tattoo”
Lift: Wendler Back Squat (exp wk1) 70%x3r 80%x3r 90%x3r+ (Max reps) Into:80%x3r 70%xMEr Wod: TABATA R1 Ground to over head 95/65 1min ME: Dus (100r cap) R2 Ass bike ( no ghost ride ) 1min ME: Dus R3 Ground to over head Into: ACC 2 min ME stiff leg deadlift kettle bell Core: plank 3sx1:00min
“Eminem was right”
Lift: 5min emom (light for speed) Pc+clean+jerk + 5 hspu / 5 kipping deficit Into: 10 mins to est CLEAN + jerk (2+1) Buyout: 100 banded side crunches es Five Tabatas in 19 minutes Tabata Row Tabata Air Squats Tabata Ski erg Tabata Push-Ups 1 minute Rest between each Tabata Buyout: 100 banded side crunches […]
