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“IBC Root Beer”

Wod: 4 rounds of Helen
400m run
21 kettle bell swings (2-1.5pood)
12 pull-ups (c2b)
1min rest

Wod: 7rft
150m sprint
5 cleans
5 pj
Rest 1:00

“ Beef on wack? More like beef on whack”

One partner works at a time. You go, I go
135/95, 95/65

0:00-2:00, Partner A does
8 Wall Balls
8 Deadlifts
8 Power Cleans
8 Shoulder-to-Overheads, then max calories on the Rower.
Then, from 2:00-4:00, Partner B does the same. Switch every two minutes for 40 minutes

“Hero’s and Beero’s tonight 5:45pm”

Deadlift Wk3 C4 90%+15-30#
75%x5 85%x3 95%x1+(ME)85%x3 75%x5+(ME)

Wod: 3rft
500m row
10 burpee box step overs (50/35)
15 HSPU (G* deficit 45lbs+)

Buy out:
100 sit ups

“41 Dainty Doughnuts”

Lift: 3emom x 5min
Complex: power clean + clean + FS + jerk
3 muscle ups / 5C2b
Kneeling jumps x5
After 3 attempts @ 1 cleans + 1 jerk

Wod: 18 min amrap
10 clusters 95/65-75/55 G*135/95
10 BFB
10 pull-ups
41 Double unders
10 power snatch
10 box jump overs
10 TTB
41 Double unders

“You won’t do this at home. Come to the gym”

Bench Wk3 C4 90%+15-30#
75%x5 85%x3 95%x1+(ME)85%x3 75%x5+(ME)

Wod: Revers Intervals (each round gets faster)
400m run
2 min rest
5rft
(This is still CrossFit. It’s hard. Do it.)

Accessory buy out:
100 ring rows

“SpaghettiOs vs Chef Boyardee”

Lift: 3emom x 5s (15min)
Hang snatch + snatch + OHS (2+1+1)
18’ HSW
3 BJ 30/24 minimum
Into HS snatch

Wod: 4 rft (135/95-95/65 G*155/105)
Wall ball x 15
Hang Power clean x 10
Ring Muscle ups x 5 c2b x 7

Core buy out:
Good mornings 3sx10r

“NARP repellent”

Back Squat Wk3 C4 90%+30#
75%x5 85%x3 95%x1+(ME)85%x3 75%x5+(ME)

Wod: 10 min EMOM
Assault bike x 7 cals
Deadlift x 3 275/185-225/155-185/125 G*315/215
Bfbx 5

Accessory buy out:
GHD sit ups on med ball
3sx20r

“The goose is loose”

Wod: 4 rounds of Helen
400m run
21 kettle bell swings (2-1.5pood)
12 pull-ups (c2b)
2 min rest

Wod: 7rft
Assault bike x 10cals
Burpee pull-ups x 7
Power snatches x 5 (135/95)
90 sec rest

“Stefan couldn’t get it together”

Split reps, you go I go

21 Bear complex
4 Rope climbs total

15 Bear Complex
4 rope climbs total

9 Bear complex
4 ropes climbs total
135/95 95/65

800 M run together OUTSIDE

9-15-21
9 OHS 135/95 95/65
9 HSPU

15 OHS
15 HSPU

21 OHS
21 HSPU

4 sets x 200M sprint outside
Alternate each 200M

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