“Vegas Strong”
For Time: teams of 2
Buy In – 91 Power Snatch (75/55)
10 Rounds:
200 Meter Team Run
1 Rope Climb
17 Thrusters (75/55)
Cash Out – 58 Synchronized Burpees
Box Brief:
Today we are running a memorial WOD is honor of the victims of the tragic event that occurred during 2017’s Route 91 Music Festival. Let’s come together as a community to remember all of those affected including those who sadly lost their lives.
“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
-OR-
“Hinshaw Week 9 – Day 2”
3 Sets:
800 Meter Run
5 Minute Rest
Tomorrow’s Forecast:
Snatch – Run – Rope Climb – Thrusters – Burpees
Meme of the Week:
“Horizon”
Every 5 Minutes for 5 Rounds:
600 Meter Run
1 Clean + Hang Clean
Tomorrow’s Forecast:
Goat Day
Recovery of the Week:
What foods cause inflammation? Which foods create an anti-inflammatory response? This week’s video goes over what foods to incorporate into your diet and why chronic or acute inflammation is bad.
“Final Check”
18 Minute AMRAP:
15/12 Calorie Row
3 Wall Climbs
50 Double Unders
:30 L-Sit
Tomorrow’s Forecast:
Run – Cleans
Question of the Week:
What’s the best television show of all time?
“Simple Enough”
50 – 40 – 30 – 20 – 10
Kettlebell Swings (53/36)
Kettlebell Lunges (53/36)
Tomorrow’s Forecast:
Row – Wall Climbs – Double Unders – L-Sit
Quote of the Week:
“If you really want to do something you’ll find a way, if you don’t you’ll find an excuse.”
Jim Rohn
“Cram-Berry”
7 Minute AMRAP:
8 Thrusters (115/85)
6 Bar Facing Burpees
4 Bar Muscle-ups
3-minute rest
7 Minute AMRAP:
8 Power Snatch (115/85)
6 Bar Facing Burpees
4 Bar Muscle-ups
Recipe of the Week:
Looking for a new way to prep chicken for the week? Give this Slow-Cooker Chicken Thighs recipe a try during your next prep day!
Ingredients:
1 tbsp. extra-virgin olive oil
6 bone-in or boneless chicken thighs
Kosher salt
Freshly ground black pepper
1/2 c. low-sodium soy sauce
1/2 c. ketchup
1/4 c. honey
3 cloves garlic, minced
2 tsp. freshly minced ginger
2 tbsp. Sriracha
Juice of 1 lime
Cooked rice, for serving
Instructions:
1) In a large skillet over medium-high heat, heat oil. Season chicken thighs with salt and pepper and sear until golden, 3 minutes per side. Transfer to slow cooker.
2) In a small bowl, whisk together soy sauce, ketchup, honey, garlic, ginger, Sriracha, and lime juice. Pour sauce over chicken and toss until coated.
3) Cover and cook on low for 5 to 6 hours, or on high for 2 hours, until no longer pink.
4) Serve over rice.
“BFF”
20 Minute AMRAP: teams of 2
Partner A – 200 Meter Run
Partner B – AMRAP
Sit-ups
Push-ups
Box Jumps (24/20)
Tomorrow’s Forecast:
Thrusters – Burpees – Muscle-ups
Meme of the Week:
“Battleship”
25 Minute AMRAP: teams of 2
Row for Meters
Every time partners switch, the athlete coming off the rower must complete 25 sit-ups. They cannot switch again until all reps are complete.
Tomorrow’s Forecast:
Run – Sit-ups – Push-ups – Box Jumps
Recovery of the Week:
Looking for a good reason to actually add more vegetables to your diet? Take a look at this video below. We all know vegetables are good for us, but this video really breaks down how important consumption of greens really are.
