WOD

Bench Press
Build to a heavy single
Then
5 Reps @ 80% of your heaviest single

“Demogorgon”
8 Minute AMRAP:
8 Strict Handstand Push-ups
20 Meter Dumbbell Lunges (50/35)

“Bauer”
24 Minute EMOM:
Minute 1 – 200 Meter Run
Minute 2 – 10 Burpees + 20 Double Unders
Minute 3 – 1 Snatch + Hang Snatch
Minute 4 – Rest

Back Squats
Build to a heavy single
Then
5 Reps @ 80% of your heaviest single

“Five O’clock Shadow”
5 Rounds:
10/8 Calorie Row
1 Rope Climb
10 Box Jump Overs (24/20)
10 Toes to Bar

Quote of the Week:
“Even though you’re growing up, you should never stop having fun.”
Nina Dobrev

Dead Stop Deadlifts
Build to a heavy set of 2
Then
5 Reps @ 85% of you heaviest set of 2

“Space Jam”
12 Minute AMRAP:
7 Box Jumps (36/30)
14 Kettlebell Swings (70/53)

Recipe of the Week:
Try out this Firecracker Beef & Brussels meal prep recipe that has a little kick!

“Hold On”
3 Rounds: teams of 2
40 Seconds work, 20 Seconds Rest (each person)
Row for Calories w/Plate Hold (35s/25s)
Double Unders w/L-sit Hold
Sit-ups 2/Bar Hang

Meme of the Week:

Bench Press
Build to a heavy set of 2
Then
5 Reps @ 85% of you heaviest set of 3

“NIN”
9 Minute Ladder: 2,4,6,8, etc…
Hand Release Push-ups
Weighted Step-ups (20) (50/35)

Box Brief:
Bring A Friend Day is on Thursday!

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

“Droves”
5 Minute EMOM:
5 Clean & Jerks (touch and go)
Increase load each minute as you are able.
1-Minute Rest

5 Minute EMOM:
3 Clean & Jerks (touch and go)
Increase load each minute as you are able.
1-Minute Rest

5 Minute EMOM:
1 Clean & Jerk
Increase load each minute as you are able.

Back Squats
Build to a heavy set of 2
Then
5 Reps @ 85% of you heaviest set of 3

“Tango”
2 Rounds:
800 Meter Run
35 Chest to Bar Pull-ups
35 Burpees

Quote of the Week:
Excellence is a continuous process and not an accident.
A. P. J. Abdul Kalam

Box Brief:
Bring A Friend Day is on Thursday!

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