“UFC”
5 Rounds:
15 Wall Balls (20/14) (16/12) (14/10)
15 Box Jumps (24/20)
15 Sumo Deadlift High Pulls (75/55) (65/45) (55/35)
15 Push Press (75/55) (65/45) (55/35)
1-Minute Rest
Recipe of the Week:
Have fun with this one!
“Take the L”
5, 3 Minute AMRAPs:
20/16 Calorie Row
10 Shuttle Runs
Max L-Sit
Rest 3 Minutes
Meme of the Week:
10 Minute EMOM:
2 Power Cleans
“Open WOD 15.4”
8 Minute AMRAP:
3 Handstand Push-ups
3 Cleans (185/125)
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups
6 Cleans
18 Handstand Push-ups
6 Cleans
21 Handstand Push-ups
9 Cleans
Etc…
Box Brief:
Bring A Friend Day is on Thursday.
Tac Class is this Saturday at 10:30am. All abilities are welcome!
“Green Beans”
For Time:
1000 Meter Run
25 Pull-ups
50 Sit-ups
800 Meter Run
20 Chest to Bar Pull-ups
600 Meter Run
15 Strict Pull-ups
30 V-Ups
400 Meter Run
10 Ring Muscle-ups
20 V-Ups (15/10)
Box Brief:
Bring A Friend Day is on Thursday.
Tac Class is this Saturday at 10:30am. All abilities are welcome!
Negative Back Squat
Build to heavy set of 2
“First Floor”
15 Minute AMRAP:
50 Double Unders
25-ft Overhead Walking Lunge, Arm 1 (50/35)
25-ft Overhead Walking Lunge, Arm 2
Quote of the Week:
“The things you do for yourself are gone when you are gone, but the things you do for others remain as your legacy.”
Kalu Ndukwe Kalu
Pause Front Squat
Build to a heavy set of 3
“10 Cubed”
For Time:
1000 Meter Run (800) (600)
100 Air Squats (80) (60)
10 Bar Muscle-ups
Recipe of the Week:
Here is another macro friendly meal to try next week! Give this Sun-Dried Tomato Pesto Turkey Sausage Bolognese recipe a shot.
Strict Press
1 – 1 – 1 – 1 – 1
Push Press
3 – 3 – 3 – 3 – 3
Push Jerk
5 – 5 – 5 – 5 – 5
Meme of the Week:
“Longy & Grindy”
4 Rounds: teams of 2
2 Minute AMRAP – Medicine Ball Squat Cleans (20/14)
2 Minute AMRAP – Bike for Calories
2 Minute AMRAP – Hand Release Push-ups
2 Minute AMRAP – Rope Climbs
