WOD

“Oxygen Bar”
20 Minute AMRAP:
15 Wall balls (20/14)
10 Box jumps
5 T2B

Tomorrow’s Forecast:
Tuesday’s workout calls for deadlifts and push press.

Box Brief:
Registration for the Apollo Games is live!!

“Split Triplet”
5 Rounds:
1 Rope climb
100 Double unders
10 Hang snatches (95/65)
10 Hang clean and jerks (95/65)

Box Brief:
Registration for the Apollo Games is live!! There is a sheet of paper on the whiteboard for anyone who is looking for a partner.

“Hit and Run”
18 Minute AMRAP:
200 Meter run
18 Wall balls (20/14)
200 Meter run
18 Weighted Sit-ups (20/14)

Tomorrow’s Forecast:
Friday’s workout calls for rope climbs, double unders, hang snatch, hang cleans and jerks.

Box Brief:
Today is Bring a Friend day!

“Bodyweight”
10 Rounds:
30 Seconds – Deadlifts @bodyweight
30 Seconds – Rest
30 Seconds – Bench Press @bodyweight
30 Seconds – Rest
30 Seconds – Burpees
30 Seconds – Rest

Tomorrow’s Forecast:
Thursday’s workout calls for running, wall balls, and sit-ups.

Box Brief:
Bring A Friend Day is on Thursday!!!

Pause Front Squat
Build to a heavy set of 2

“WMD”
12 – 9 – 6
Front squats
Bar muscle-ups

Tomorrow’s Forecast:
Wednesday’s workout call for deadlifts, bench press, and burpees.

Box Brief:
Registration for the Apollo Games is live!! There is a sheet of paper on the whiteboard for anyone who is looking for a partner.

“Rowed Kill”
3 Rounds: teams of 2
200 Meter row
400 Meter row
600 Meter row

Tomorrow’s Forecast:
Tuesday’s workout calls for front squats, and muscle-ups.

Box Brief:
Registration for the Apollo Games is live!! There is a sheet of paper on the whiteboard for anyone who is looking for a partner.

Bring A Friend Day is on Thursday!!!

“Wrangler”
For Time:
400 Meter run
30 T2B
300 Meter run
20 T2B
200 Meter run
10 T2B
2-Minute Rest
15 – 10 – 5
Burpees over bar
Thrusters (115/85)

Box Brief:
The Apollo Games registration is live.

“Kenny”
50 – 40 – 30 – 20 – 10
Double unders
KBS (53/36)

Tomorrow’s Forecast:
Friday’s workout calls for running, toes to bar, burpees and thursters.

Box Brief:
Weightlifting clinic is Today (Thursday) at 6:30pm with Coach Ricky. The 6:30 & 7:30pm classes will be cancelled to accommodate.