WOD

“Unseen”
4, 5 Minute AMRAPs: teams of 4
Bike for Calories
GHD Sit-ups
Sled Push (2-45s/45)
Snatches (135/95)

Meme of the Week:

Deadlift
6 x 5 @RPE 9.5

Bench Press
6 x 5 @RPE 9.5

Nutrition of the Week:

“Dot Com”
For 20 Minutes:
Run 1 Mile
-then-
AMRAP:
7 Strict Toes to Bar
14 Handstand Shoulder Taps

Question of the Week:
What is one thing on your bucket list?

Back Squat
6 x 5 @RPE 9.5

“Change Up”
3 Rounds:
40 Double Unders
20 Deficit Push-ups (45s/25s)
30 Double Unders
10 Deficit Push-ups (45s/25s)

Quote of the Week:
“Without ambition one starts nothing. Without work one finishes nothing. The prize will not be sent to you. You have to win it.”
Ralph Waldo Emerson

“Love Hate”
20 Minute AMRAP:
5 Muscle-ups
10 Clean & Jerks (135/95)
20 Burpees
400 Meter Run

Recipe of the Week:
Take a look at this week’s video for some meal prep inspiration!

“BFFs”
2 Rounds: teams of 2
1000/800 Meter Row
100 Sit-ups
2 Rounds:
1000/800 Meter Row
200 Double Unders

Meme of the Week:

“Get Ready”
4 Rounds:
25 Pull-ups
200 Meter Run
15 Box Jump Overs (20/12)
200 Meter Run

Question of the Week:
What helps you recharge your mental battery?

Back Squat
3 x 2 @RPE 8.5

“Prepared”
8 Minute Ladder: (2, 4, 6, 8, 10, etc…)
Goblet Squats (53/36)
Push-ups

Quote of the Week:
“The pain you feel today is the strength you feel tomorrow.”
Stephen Richards