Quote of the Week 9-12-2022

“The chief task in life is simply this: to identify and separate matters so that I can say clearly to myself which are externals not under my control, and which have to do with the choices I actually control. Where then do I look for good and evil? Not to uncontrollable externals, but within myself to the choices that are my own…”

NEWS

Welcome back friends!  I am SO lit up for our comp next month you have no idea.  Vendors are signing on like crazy and our food truck friends are coming through as well.  Come down and share the day with us- bring friends and family.  And PLEASE help spread the word!  

WODOWEEN.EVENTBRITE.COM

I am also SO proud of our own BBQ-Sauce Mel for completing her pre/post natal corrective exercise certification.  BIG things to come.  Stay tuned…

PROGRAMMING

We are revisiting some BANGERS this week!  Our Strength pieces are all about hypertrophy- get that squeeze, get that pump.  The Metcons are no joke- Friday is going to floor us.  Can’t wait.  

LET’S GET IT!

Monday

Strength 

Pause Front Squats

8-8-8+

Metcon

AMRAP 20

10 Reverse Lunge Wallballs

10 KTE

10 MBC

10 Medball Knees To Waist

20 Air Squats to Medball 

Tuesday 

Strength

Chin-ups

8-8-8+

Metcon

21 Cal Row

15 Burpee Pull-ups

9 Power Snatch (135#/95#)

15 Burpee Pull-ups

21 Cal Row

Wednesday 

Strength

Incline DB Press

8-8-8+

Metcon

AMRAP 14

45 Doubles

14 HSPU

7 Ring Dips

3 Bar MU

1 Rope Climb

Thursday 

Strength 

Pause Squat Clean

8-8-8+

Metcon

6 Rounds

4 Man Makers (35#/20#)

6 DB Box Step Overs

4 Devils Press

6 Box Jumps

Friday

Strength 

Kneeling Strict Press

8-8-8+

Metcon

3 Rounds “Nate”

100m Run

2 Rounds “Nate”

100m Run

1 Round “Nate”

100m Run

* “Nate” *

2 Ring Muscle-Ups

4 Strict Handstand Pushups

8 Kettlebell Swings

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