WOD

“Skippy”
4 Rounds:
50 Double Unders
30 Hand Release Push-ups
20 T2B
2 Rope Climbs

Tomorrow’s Forecast:
Wall Balls – Kettlebell Swings

Meme of the Week:
Every week of this squat cycle…

“Lead Foot”
5 Minute AMRAP:
Buy In – 50/35 Calorie Row
10 Bar Facing Burpees
10 Clean and Jerks (135/95)
5-Minute Rest

5 Minute AMRAP:
Buy In – 40/30 Calorie Row
10 Bar Facing Burpees
7 Clean and Jerks (155/105)
5-Minute Rest

5 Minute AMRAP:
Buy In – 30/20 Calorie Row
10 Bar Facing Burpees
4 Clean and Jerks (185/125)

Tomorrow’s Forecast:
Double Unders – Push-ups – Toes to Bar – Rope Climbs

Box Brief:
Bring A Friend Day is on Thursday!

Recovery of the Week:
Here is a excellent video listing some of the fundamental ways to reduce soreness and improve recovery.

Back Squat
5 @ 70% of 1RM
3 @ 80%
1 @ 85%
1 @ 90%
1 @ ???
1 @ ???

Front Squat
5 @ 70% of 1RM
3 @ 80%
1 @ 85%
1 @ 90%
1 @ ???
1 @ ???

Tomorrow’s Forecast:
Row – Burpees – Clean & Jerks

Question of the Week:
Would you rather be a genius and know everything or be amazing at any activity you tried?

“Cliffhanger”
20 Minute AMRAP:
400 Meter Run
Max Unbroken Muscle-ups

Tomorrow’s Forecast:
Back Squat – Front Squat

Box Brief:
Bring A Friend Day is on Thursday!

Quote of the Week:
“You are never too old to set another goal or dream a new dream.”
Les Brown

“Freaky Friday”
20 Minute EMOM:
5 T2B
5 Power Snatch (75/55)
5 Thrusters (75/55)

Recipe of the Week:
Here is a fun and easy Curried Chicken & Tomato Kebob recipe!

Ingredients:
5 oz. chicken thighs
6 cherry tomatoes
2 tbsp. sour cream
1 tbsp. cilantro
1½ tsp. curry powder
1 tbsp. butter
2 tsp. lime zest
1 tbsp. lime juice

“Dirt Road”
3 Rounds:
30 Sit-ups
20/15 Calorie Row
30 Double Unders
200 Meter Farmers Carry (53s/36s)
2 Rounds:
30 Sit-ups
20/15 Calorie Row
30 Double Unders
200 Meter Farmers Carry
1 Round:
30 Sit-ups
20/15 Calorie Row
30 Double Unders

Tomorrow’s Forecast:
Toes to Bar – Snatch – Thrusters

Meme of the Week:
It’s probably not a typo.

Back Squat
6 @ 70% of 1RM
6 @ 80%
3 @ 90%
2 @ 95%

Front Squat
6 @ 70% of 1RM
6 @ 80%
3 @ 90%
2 @ 95%

Tomorrow’s Forecast:
Sit-ups – Row – Double Unders – Farmers Carry

Recovery of the Week:
Let’s get that mobility work in! Here is a great 10 minute routine you can do anywhere.

“Christine”
3 Rounds:
500 Meter Row
12 Deadlifts @ Bodyweight
21 Box Jumps (24/20)

Tomorrow’s Forecast:
Back Squat – Front Squat

Question of the Week:
Would you rather give up all drinks except for water or give up eating anything that was cooked in an oven?