WOD

“Fallish”
For Time:
400 Meter Run
-then-
2 Rounds:
10 Strict Press (95/65)
10 Burpees Over the Bar
-then-
400 Meter Run

2 Rounds:
10 Push Press (115/85)
10 Burpees Over the Bar
-then-
400 Meter Run

2 Rounds:
10 Push Jerk (135/95)
10 Burpees Over the Bar
-then-
400 Meter Run

Quote of the Week:
“The food you eat can either be the safest & most powerful form of medicine…or the slowest form of poison.”
Ann Wigmore

Box Brief:
Tac Class is on Saturday at 10:30am. All experience levels are welcome.

3 Sets:
6-8 Strict Pull Ups (:2 down)
12-15 Zottman Curls (:2 down)
8-12 Pike Handstand Push-ups (:2 down)
Rest 90 Seconds

-then-

3 Sets:
8-12 Deficit Push Ups (:2 down)
10-12 Dumbbell Skull Crushers (:2 down)
12-20 Alt Dumbbell Plank Rows (6-10/side) (:2 down)
Rest 90 Seconds

Recipe of the Week:
Meal prep is the recipe to success! Her is another idea to try in the future!

“Great Debate”
18 Minute AMRAP:
400 Meter Run
Max Bodyweight Back Squats

Meme of the Week:

“Travel Day”
For Time: teams of 2
3500/3000 Meter Row
400 Meter Farmers Carry (53s/36s)
200 Sit-ups
150 Push-ups

Box Brief:
Bring A Friend Day is on Thursday!

“Soda Pop”
21 Minute AMRAP:
5 Clean & Jerk (135/95) (115/85) (95/65)
10 Pull-ups
15 Box Jumps (24/20)
@ 7:00 Minutes
4 Clean & Jerks (165/115) (135/95) (115/85)
8 Chest to Bar Pull-ups
12 Box Jumps (24/20)
@ 14:00 Minutes
3 Clean & Jerks (185/135) (155/105) (135/95)
6 Bar Muscle-ups
9 Box Jumps (24/20)

Box Brief:
Tac Class is on Saturday at 10:30am. All experience levels are welcome.

Bring A Friend Day is on Thursday! 

Every 4:00 for 3 Sets:
2 Pause Front Squats (:2 down) + Max Back Squats (:2 down)

“Progressive”
3 Sets:
200 Meter Run
15 Russian Kettlebell Swings (53/36)
24/20 Calorie Row
12 Goblet Reverse Lunges (53/36)

Box Brief:
Tac Class is on Saturday at 10:30am. All experience levels are welcome. 

Bring A Friend Day is on Thursday!

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2

-OR-

5 Rounds:
2 Minutes – Goat 1
2 Minutes – Goat 2

Box Brief:
Our last class on Friday night will be at 3:30 pm so we can set up for the Apollo Games. All other classes will run on schedule.

3 Sets:
6-8 Supinated Strict Pullup (:2 down)
12-15 Dual Dumbbell Bicep Curl (:2 down)
8-12 Pike Strict Handstand Push Up (:2 down)
Rest 90 Seconds

3 Sets:
6-8/side Alternating Dumbbell Bench Press (:2 down)
8-12 Strict Ring Dip (:2 down)
12-15 Dumbbell Upright Row (:2 down)
Rest 90 Seconds

“Funky Town”
8 Minute EMOM:
Minute 1 – :40 Seconds Max Double Unders
Minute 2 – :40 Seconds Max Burpee Pull-ups

Meme of the Week: