WOD

“Open WOD 16.4”
13 Minute AMRAP:
55 Deadlifts (225/155)
55 Wall Balls (20/14)
55 Calorie Row
55 Handstand Push-ups

Recipe of the Week:
Here is a meal prep idea with excellent macros!

“T-Boost”
4 Rounds Each: 40 seconds on, 20 seconds rest
Bike for Calories
Ring Rows
V-Ups
Sandbag Carrys
Rope Climbs

Meme of the Week:

Back Squat
Build to a heavy set of 5

“Day at the Farm”
For Time:
200 Meter Farmers Carry (70/53)
20 – 10 Meter Lunges

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

Comp Class returns on Saturday the 25th at 10:30am. All ability levels are welcome.

“Caliber”
21 – 15 – 9
Row for Calories
Ring Dips
2-Minute Rest

5 Rounds:
9 Kettlebell Swings (70/53) (53/36) (36/26)
9 Hand Release Push-ups
2-Minute Rest

For Time:
45 Alternating Dumbbell Snatches (50/35)
45 Burpees (35) (25)

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

Comp Class returns on Saturday the 25th at 10:30am. All ability levels are welcome.

“Double Double”
20 Minute AMRAP:
400 Meter Run
10 Power Cleans (170/120)
20 Pull-ups
40 Double Unders

Quote of the Week:
“Nobody who ever gave his best regretted it“
George Halas

“Open Wod 20.5”
For Time, Partitioned Any Way:
40 Muscle-ups
80 Calorie Row
120 Wall Balls (20/14)
20-Minute Time Cap

Recipe of the Week:
Here is a good recipe for your macro meal prep!

Muscle Clean
Build to heavy single

Power Clean
Build to heavy single

Squat Clean
Build to heavy single

Meme of the Week:

“Flush”
5, 3 Minute AMRAPs:
200 Meter Run
20 Box Jump Overs (24/20)
Max Strict Handstand Push-ups
3-Minute Rest

Box Brief:
Bring A Friend Day is on Thursday!

Comp Class returns on Saturday the 25th at 10:30am. All ability levels are welcome.