WOD

“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!

Dead Stop Deadlifts
Build to a heavy set of 3
Then
5 Reps @ 90% of you heaviest set of 3

“Unforseeable”
3 Rounds:
400 Meter Run
15 Chest to Wall Handstand Push-ups

Recipe of the Week:
Here is a fun prep for the weekend!

“Step Brothers”
22 Minute AMRAP: teams of 2
1000/800 Meter Row
100 Sit-ups
1000/800 Meter Row
50 Goblet Squats (70/53)

Meme of the Week:

“Five Guys”
20 Minute AMRAP:
5 Ring Muscle-ups
10 Power Cleans (135/95)
15 Burpees
20 Box Jumps (24/20)

Back Squats
Build to a heavy set of 3
Then
5 Reps @ 90% of you heaviest set of 3

Bench Press
Build to a heavy set of 3
Then
5 Reps @ 90% of you heaviest set of 3