WOD

“Finish Him”
20 Minute AMRAP:
400 Meter Run
5 Deadlifts (275/205) (225/155) (185/135)
10 V-Ups
20 Wall Balls (20/14)

Recipe of the Week:

3 Sets:
6-8 Strict Pull Ups (:2 down)
12-15 Zottman Curls (:2 down)
8-12 Yoga 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

Meme of the Week:

“More Slowly”
2 Rounds:
5 Minutes – Row for Meters
5 Minutes – Run for Meters

Box Brief:
Bring A Friend Day is on Thursday.

Comp Class is on Saturday at 10:30am. All experience levels are welcome!

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

“Schematics”
3 Sets:
24/20 Calorie Row
10 Kettlebell Front Rack Walking Lunges (53s/36s)
200 Meter Run
10 Alternating Single Arm Devils Press (50/35)

Box Brief:
Bring A Friend Day is on Thursday.

Comp Class is on Saturday at 10:30am. All experience levels are welcome!

“Five O’clock Somewhere”
5 Minute AMRAP:
50 Double Unders
15 Dumbbell Push Press (50s/35s)
15 Pull-ups
5 Minute Rest

5 Minute AMRAP:
50 Double Unders
15 Dumbbell Push Press (50s/35s)
10 Chest to Bar Pull-ups
5 Minute Rest

5 Minute AMRAP:
50 Double Unders
15 Dumbbell Push Press (50s/35s)
5 Bar Muscle-ups

Box Brief:
Bring A Friend Day is on Thursday.

Comp Class is on Saturday at 10:30am. All experience levels are welcome!

“Cooler Weather”
For Time:
Buy In – 400 Meter Run
10 Rounds:
3 Power Cleans (165/115)
6 Box Jumps (30/24)
-then-
Cash Out – 400 Meter Run

Recipe of the Week:
Here is great grab and go meal during your busy week!

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

-then-

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

Meme of the Week:

“Slow Down”
25 Minute AMRAP: teams of 2
Partner A – Row for Meters
Partner B – AMRAP
30 Sit-ups
20 Meter Front Rack Carry

Box Brief:
Comp Class is on September 28th at 10:30am. All experience levels are welcome!