WOD

“Strictly Down the River”20 Minute AMRAP:500 Meter Row-then-3 Rounds10 Ring Rows15 Sit-ups20 Weighted Step-ups (50/35) (20) Recipe of the Week:

“Tabata Bing, Tabata Boom”4 Rounds (each): 40 Seconds Work, 20 Seconds RestKettlebell Swings (53/36)Push-upsDouble UndersRope Climbs Meme of the Week:

Strict Press5 x 3 “Swole”5 Rounds:10 Push Press (115/80):30 L-Sit

“Apologies”25 Minute AMRAP:600 Meter Run10 Power Cleans (115/85)10 Bar Facing Burpees8 Power Cleans8 Bar Facing Burpees6 Power Cleans6 Bar Facing Burpees

Back Squat5 x 3 “House Stark”10 Rounds:10 Wall Balls (20/14)6 Knee to Elbows Quote of the Week:“There comes a certain point in life when you... Read More

Bench Press5 x 3 “Shinedown”21 – 15 – 9Hand Release Push-upsSumo Deadlift High Pulls (115/80) Recipe of the Week:Simple ingredients make for great meals. Try... Read More

“Burpee Please”4, 5 Minute Clocks:400 Meter Run30 Sit-ups2 Rope ClimbsAMRAP Burpees Meme of the Week:

“Better Together”20 Minute AMRAP: teams of 230 Box Jumps (30/24)30 Pull-ups30 Power CleansPower Clean weight increases each round. (135/95)…(155/105)…(185/125)…(205/145)…(225/155) Box Brief:Have a friend that wants... Read More

“Dodge, Duck, Dip, Dive and Dodge”5 Rounds:Minute 1 – Ring DipsMinute 2 – Shuttle RunsMinute 3 – Alternating Dumbbell Snatches (50/35)Minute 4 – Hollow Rocks... Read More

“Tiff”25 Minute Clock:Run 1.5 MilesThen perform as many rounds as possible of:11 Chest to Bar Pull-ups7 Hang Squat Cleans (155/105)7 Push Press (155/105) Box Brief:This... Read More