WOD

“Fire Storm”
22 Minute AMRAP:
Buy In – 1 Mile Run
-then-
2 Ring Muscle-ups
4 Power Cleans (185/130)
6 Bar Facing Burpees

Box Brief:
Bring A Friend Day is on Thursday!

Every 4:00 for 3 Sets:
1 Pause Front Squats (:2 down) + Max Back Squats (:2 down)

“Allegiant”
For Time:
30 Dumbbell Suitcase Walking Lunges (50/35)
50/40 Calorie Row
20 Dumbbell Suitcase Walking Lunges (50/35)
400 Meter Run
20 Dumbbell Suitcase Walking Lunges (50/35)
100 Double Unders

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

“Fright Night”
5 Rounds:
20 Wall Balls (20/14)
15 Box Jumps (24/20)
10 Toes to Bar
5 Deadlifts (315/225)

Recipe of the Week:
Have fun with this one it’s delicious!

3 Sets:
6-8 Supinated Strict Pullup (:2 down)
12-15 Dual Dumbbell Bicep Curl (:2 down)
6-8 Handstand Push-up Negatives (:2 down)
Rest 90 Seconds

3 Sets:
6-8/side Alternating Dumbbell Bench Press (:2 down)
8-12 Strict Ring Dip (:2 down)
12-15 Dumbbell Upright Row (:2 down)
Rest 90 Seconds

“Groovy”
12 Minute EMOM:
Minute 1 – :40 Seconds Max Double Unders (T1 Single Unders)
Minute 2 – :40 Seconds Max Ring Rows
Minute 3 – :40 Seconds Max Hollow Rocks

Meme of the Week:

“Peace”
2 Rounds:
2 Minutes – Sandbag Over bar
2 Minutes – Bike for Calories
2 Minutes – Rope Climbs
2 Minutes – Shuttle Runs
2 Minutes – Weighted Sit-ups (20/14)
2 Minute Rest

Box Brief:
Tac Class is on Saturday at 10:30am. All experience levels are welcome.

Every 4:00 for 3 Sets:
1 Rep of 1 ¼ Front Squats (:2 down) + Max Back Squats (:2 down)

“Front Porch”
3 Sets:
20/16 Calorie Row
12 Alternating Single Arm Russian Kettlebell Swings (53/36)
20/16 Calorie Row
12 Goblet Walking Lunges (53/36)
Rest 2-Minutes

Box Brief:
Tac Class is on Saturday at 10:30am. All experience levels are welcome. 

“Fallish”
For Time:
400 Meter Run
-then-
2 Rounds:
10 Strict Press (95/65)
10 Burpees Over the Bar
-then-
400 Meter Run

2 Rounds:
10 Push Press (115/85)
10 Burpees Over the Bar
-then-
400 Meter Run

2 Rounds:
10 Push Jerk (135/95)
10 Burpees Over the Bar
-then-
400 Meter Run

Quote of the Week:
“The food you eat can either be the safest & most powerful form of medicine…or the slowest form of poison.”
Ann Wigmore

Box Brief:
Tac Class is on Saturday at 10:30am. All experience levels are welcome.

3 Sets:
6-8 Strict Pull Ups (:2 down)
12-15 Zottman Curls (:2 down)
8-12 Pike Handstand Push-ups (:2 down)
Rest 90 Seconds

-then-

3 Sets:
8-12 Deficit Push Ups (:2 down)
10-12 Dumbbell Skull Crushers (:2 down)
12-20 Alt Dumbbell Plank Rows (6-10/side) (:2 down)
Rest 90 Seconds

Recipe of the Week:
Meal prep is the recipe to success! Her is another idea to try in the future!