WOD

“Cooler Weather”
For Time:
Buy In – 400 Meter Run
10 Rounds:
3 Power Cleans (165/115)
6 Box Jumps (30/24)
-then-
Cash Out – 400 Meter Run

Recipe of the Week:
Here is great grab and go meal during your busy week!

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

-then-

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

Meme of the Week:

“Slow Down”
25 Minute AMRAP: teams of 2
Partner A – Row for Meters
Partner B – AMRAP
30 Sit-ups
20 Meter Front Rack Carry

Box Brief:
Comp Class is on September 28th at 10:30am. All experience levels are welcome!

Every 5:00 for 3 Sets:
3 Front Squats (:2 down) + Max Back Squats (:2 down)

“Rewire”
3 Sets:
21/18 Calorie Row
15 Goblet Squats (:3 down) (53/36)
21/18 Calorie Row
20 Goblet Lunges (53/36)
2-Minute Rest

Box Brief:
Comp Class is on September 28th at 10:30am. All experience levels are welcome!

“Theoden”
20 Minute AMRAP:
200 Meter Run
15 Toes to bar
10 Devils Press (35s/25s)
5 Shoulder to Overhead (heavy)

Quote of the Week:
“Winners never quit and quitters never win.”
Vince Lombardi

Box Brief:
Congratulation to all of our amazing ladies who completed at Girls Gone RX this weekend! We couldn’t be more proud.

Front Squat
Build to a heavy single

Bench Press
Build to a heavy single

Strict Pull-ups
Perform 1 max set

Recipe of the Week:
Chicken is the theme this month! Give this recipe try and tell us what you think.

“Minute to Win It the Sequel”
4 Rounds:
1 Minute – Bike for Calories
1 Minute – Sandbag Carry (moderate)
1 Minute – Box Jumps (24/20)
1 Minute – V-Ups
1 Minute – Double Unders

Meme of the Week:

“Always Remembered”
For Time: teams of 2
Buy In – 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complex (135/95)
-then-
Cash Out – 2977 Meter Row

Box Brief:
23 years ago, our Nation underwent a tragic loss.
23 years ago, our Nation became stronger than it ever had before.

“The lesson of 9/11 is that America is truly exceptional. We withstood the worst attack of our history, intended by our enemies to destroy us. Instead, it drew us closer and made us more united. Our love for freedom and one another has given us a strength that surprised even ourselves.”
Rudy Giuliani