WOD

“Motherland”20 Minute AMRAP: teams of 220 Shuttle Runs40 Russian Kettlebell Swings (70/53)60 Sit-ups Meme of the Week:

Single Arm Dumbbell Bench Press5 x 5 (each side) “Grim Reaper”Every 2 Minutes for as long as possible:20/16 Calorie Row + 1 Wall Walk20/16 Calorie... Read More

“Scorcher”3 Rounds:200 Meter Run10 Power Cleans (135/95) 2 Rounds:400 Meter Run10 Power Cleans (165/115) 1 Round:800 Meter Run10 Power Cleans (195/135) Box Brief:Bring A Friend... Read More

Bulgarian Split Squats5 x 5 (each side) “Rollercoaster”4 Rounds:10 Shoulder to Overhead (135/95)75 Double Unders Quote of the Week:¨Look in the mirror. That’s your competition.¨John... Read More

“Redemption”12 Minute AMRAP:3 Bar Muscle-ups6 Power Cleans (135/95)9 Wall Balls (11ft/10ft) (20/14) Recipe of the Week:Spruce up your salmon this week with the recipe below!

“Night in Werewolf Woods”For Time: teams of 22000 Meter Row400 Meter Farmers Carry (53/36)150 Candlesticks Meme of the Week:

Bench PressBuild to a heavy singleThen5 Reps @ 80% of your heaviest single “Demogorgon”8 Minute AMRAP:8 Strict Handstand Push-ups20 Meter Dumbbell Lunges (50/35)

“Bauer”24 Minute EMOM:Minute 1 – 200 Meter RunMinute 2 – 10 Burpees + 20 Double UndersMinute 3 – 1 Snatch + Hang SnatchMinute 4 –... Read More

Back SquatsBuild to a heavy singleThen5 Reps @ 80% of your heaviest single “Five O’clock Shadow”5 Rounds:10/8 Calorie Row1 Rope Climb10 Box Jump Overs (24/20)10... Read More

Dead Stop DeadliftsBuild to a heavy set of 2Then5 Reps @ 85% of you heaviest set of 2 “Space Jam”12 Minute AMRAP:7 Box Jumps (36/30)14... Read More