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“Call me spaghetti, bc I’m a hot mess”

Wod: 23.2 A
AMRAP in 15 minutes
5 Burpee Pull-Ups*
10 Shuttle Runs (25 ft out, 25 ft back)

*Add 5 additional Burpee Pull-Ups after each round

Directly into: 23.2 B
5 minutes to establish:
1 rep max Thruster

After: rest as needed before
100’ HSW for time

“I hate dumplings. Just kidding could you imagine?“

Skill wod: 4 rounds (10min cap)
4 Muscle ups (ring) / 5 C2B
5 power cleans 135/95-95/65-185/125

Wod: 14.3
AMRAP in 8 minutes
10 Deadlifts (135/95)
15 Box Jumps
15 Deadlifts (185/135)
15 Box Jumps
20 Deadlifts (225/155)
15 Box Jumps
25 Deadlifts (275/185)
15 Box Jumps
30 Deadlifts (315/205)
15 Box Jumps
35 Deadlifts (365/225)
15 Box Jumps

Lift: bench press
Work to 3rm

“Cards against humanity? Edgy”

Wod: 15.5 : 27-21-15–9 (15min aprox)
Row Cals + Thrusters 95/65

After: 5rft
400m run (fast)
3 min rest

Into:
50/30 GHD

“Henna tattoo that says forever”

Wod: 2emom x 6rounds (10min)
3 wall walks
10 Single arm snatch (50/35)
Box step overs for rest of time

Wod: MEReps :30sec each x 7r (18min)
Power clean and jerk (135/95)
Pull-ups
DUs
2 min rest

Lift:
10rm back squat

“Getting your current fling’s name tattooed on your body”

Teams of 2 or 3
*each partner starts on any movement. Finish 3. 4th min is rest – 5x
Score is average of each partners’ total reps.
Get your phones out! #math

5 rds for reps

1 min each;
-power snatch, 135/95, 95/65
-row for cals
-weighted box step ups (DB) 50/35, *G is double DB
-rest

2 min reset

8 min AMRAP – all go!

“sympathy pain”
med balls, 20/14 *G heavier

8 DL
8 G2OH
8 Press
8 squat
8 row

“Happy Birthday Kristen!!!”

Skill: 2emom (6 rounds)
5 HSPU / strict / deficit
7 BJO
25 DUs

Wod: For As Long As Possible (9min minimum)
From 0:00-3:00, 2 rounds of:
10 Overhead Squats (95/65 lb)
10 Chest-to-Bar Pull-Ups

From 3:00-6:00, 2 rounds of:
12 Overhead Squats (95/65 lb)
12 Chest-to-Bar Pull-Ups

From 6:00-9:00, 2 rounds of:
14 Overhead Squats (95/65 lb)
14 Chest-to-Bar Pull-Ups

Follow the pattern until you fail to complete both rounds.

Buy out:
200’ walking lunge 25-35#

“Gotta stop saying "You Go Girl" to myself”

Wod: Mental toughness

Games: 1rft
5k row

Fitness: 3rft
1000m row
10 plank pull through (kettle bell)
Rack carry 200’ (2 k-bells)
10 plank pull through

Buy out:
Mobility

“Green m&m’s”

Wod: Partner Linda: teams of 2-3

AKA “3 bars of death”

10-9-8-7-6-5-4-3-2-1
Deadlift 1-1/2BW
Bench press BW
Clean 3/4BW

Scaled options
DL 225/155
BP 155/105
Cl 95/65

“Picking a whole bouquet of Oopsie daisies”

Wod: 20 min amrap (anyhow)
100 wall balls
75 cal row
5o TTB

After: 10min / rest of class
3rm thruster

Core buy out:
suitcase carry
3sx100’

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