Tuesday, June 17th

Main – WOD

Bench Press

*Partner with 1-2 people and help spot the person lifting if they are unable to complete a rep.

**10, 5, 3, 2, 1, 1 rep scheme. Rest at least 2 minutes before your final set.

Ego Check (Time)

For Time:
200m Run
10 Push Jerks
200m Run
10 Push Jerks
Rx =
55% Push Jerk 1RM

Time Cap = 6:00

*Use the prescribed percentages. This is meant to be a sprint so you should be using a challenging weight, but one that allows you to ideally go unbroken. If you want to go heavier than 60% of your 1RM then a 10 burpee penalty will be issued every time the bar hits the floor in the middle of the set. Hold each other accountable.

Cash Out

Rx =
3 sets max rep military push-ups (close grip with thumbs and pointer fingers touching, forming a triangle)

*1 minute rest between rounds. Scale with push-ups on incline using box. Record height used if scaled


Seatbelt, or Never Be The Same

My dad never wore his seatbelt when he drove. Neither did I. Until the day I was in a tragic car wreck. I lost my

Me Lucky Charms

My accomplishments haven’t brought me lasting happiness. But the friends, memories, screw-ups, and adventures along the way have. Some common goals we have on repeat

Use Social, Don’t Let it Use You.

Human beings need boundaries. We build fences to keep our dogs from running into the street. We put walls in the median to prevent collisions


Talk with a coach about your goals. Get the plan to achieve them.


Take the first step towards getting the results you want!