WOD

“Earn Dinner”5, 3 Minute AMRAPs:20/16 Calorie Row20 Shuttle RunsMax BurpeesRest 3-mintues

Push Press5 x 3 “Death by Chest Pump”Death by Push-upsMax Double Unders

Front Squat5 x 3 “Got Legs?”10 Minute EMOM:Even – 6 Back Rack Reverse Lunges (185/125)Odd – :30 Hollow Hold Quote of the Week:“Don’t watch the... Read More

“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: