WOD

  
“Hotshots 19”

6 Rounds:

• 30-Air Squats
• 19-Power Cleans (135/95)
• 7-Strict Pull Ups
• 400 Meter Run

 

 
A) 5-5-5-5-5—Front Squat

*5-Strict C2B Pull Ups between each set

B) For Time:

• 400 Meter Run

Box Brief:

1. Apollo Games registration is open!! Click Read more for the link. 
2. The lurong Challenge starts on September 14th!!!! Go to link to sign up. 
3. Modified schedule this Friday and next Monday. Check out our schedule to see. 

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5 Rounds:

• 50-Double Unders
• 10-SDLHP (115/85)
• 10-Burpees Over Barbell

Box Brief:

1. Apollo Games registration is open!! Click Read more for the link. 
2. The lurong Challenge starts on September 14th!!!! Go to link to sign up. 
3. Modified schedule this Friday and next Monday. Check out our schedule to see. 

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For Time:

• 500 Meter Row

-then-

45-30-15

• L-Sit (seconds)
• Plank (seconds)
• Sit Ups

-then-

• 500 Meter Row

Box Brief:

1. Apollo Games registration is open!! Click Read more for the link. 
2. The lurong Challenge starts on September 14th!!!! Go to link to sign up. 
3. Modified schedule this Friday and next Monday. Check out our schedule to see. 

(more…)

  
5 Rounds:

• 20-Overhead Walking Lunges (45/25)
• 15-T2B
• 10 Meter Handstand Walk

Box Brief:

1. Apollo Games registration is open!! Click Read more for the link. 

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“Elizabeth”

21-15-9

• Squat Cleans (135/95)
• Ring Dips

Box Brief:

1. Apollo Games registration is open!! Click Read more for the link. 

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A) 12 Minutes to find 1RM Squat Clean

B) For Time:

• 50-Strict Pull Ups
• 50-Strict HSPU 

Box Brief:

1. Weightlifting Clinic this Saturday at 11:30am. Sign up sheet at the front desk.
2. Apollo Games registration will be live later this week. 

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“Goat Day”

20 Minute EMOM:

• Even Minutes: Goat 1
• Odd Minutes: Goat 2

Goat= Something you feel is a weak link in your fitness (skill/strength/suck fest). You pick. 

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