WOD

“Swoop”
21 Minute AMRAP:
500 Meter Row
40 Sit-ups
30 Box Jumps (24/20)
20 Thrusters (75/55)
10 Strict Toes to Bar

Quote of the Week:
“By being yourself, you put something wonderful in the world that was not there before.”
Edwin Elliot

Box Brief:
Massive congrats to everyone who competed at this weekend’s Hyrox! You gave it your all, and that’s something to be so proud of. No matter the results, you pushed through and showed incredible determination. We’re so proud to have you all in our gym family.

Dead Stop Deadlifts
Build to a heavy set of 3

“Dawn of the Deadlift”
5 Rounds:
50 Double Unders
7 Deadlifts

Recipe of the Week:
Here is another great recipe for meal prep and macros! Try out this Korean Beef and Rice!

Ingredients:
1 pound lean ground beef (90% lean)
3 garlic cloves, minced
1/4 cup packed brown sugar
1/4 cup reduced-sodium soy sauce
2 teaspoons sesame oil
1/4 teaspoon ground ginger
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon pepper
2-2/3 cups hot cooked brown rice
3 green onions, thinly sliced

Instructions:
Step 1
In a large skillet, cook beef and garlic over medium heat 6-8 minutes or until beef is no longer pink, breaking beef into crumbles. Meanwhile, in a small bowl, mix brown sugar, soy sauce, oil and seasonings.

Step 2
Stir sauce into beef; heat through. Serve with rice. Sprinkle with green onions.

“Three Stooges”
20 Minute AMRAP: teams of 3
100/75 Calorie Row
75 Bench Press (135/95)
50 Team Sit-ups

Meme of the Week:

“Open WOD 16.1”
20 Minute AMRAP:
10 Overhead Lunges (95/65)
8 Bar Facing Burpees
10 Overhead Lunges
8 Chest to Bar Pull-Ups

“Sonic”
25 Minute AMRAP:
800 Meter Run
30 Box Jumps (24/20)
30 Kettlebell Swings (53/36)

Pause Back Squats
Build to heavy set of 3

“Hurty Thirty”
3 Rounds:
30 Wall Balls (20/14)
30 Sit-ups

Quote of the Week:
“The mind is the most important part of achieving any fitness goal. Mental change always comes before physical change.”
Matt McGorry

“Best Western”
10 Rounds:
10/8 Calorie Row
30 Double Unders
1 Clean (Heavy)

Recipe of the Week:

“Disturbed”
20 Minute EMOM:
Minute 1 – Max Air Squats
Minute 2 – Max Dumbbell Snatches (50/35)
Minute 3 – :45 Plank
Minute 4 – Rest

Meme of the Week: