Lil Doc C

Alpha
Teams of 3
1 mile Run
75 Box Jump Overs @ 24/20
50 Clean and Jerks @ 135/95
15 Rope Climbs
50 Clean and Jerks @ 135/95
75 Box Jump Overs @ 24/20
1 mile Run

Post Team Names and Times to Comments.

WOD Guidance
Teams of 3 are back!
Let’s go!

Box Brief
Happy Saturday!

Nothing like hanging out with a bunch of your best buds!
Get it!
They’re hanging out!
On the pull-up bar!

Great Dane
100 Burpees
Every Minute on the Minute – 5 Power Snatches @ 95/65
Workout Starts with Snatches

Post Times to Comments.

WOD Guidance
Let’s get funky!
Pick a light weight on the snatches and just move on the burpees.

Question of the Day

Ok pretend it’s not the Summer Shred Challenge.
Instead, pretend it’s a super hot summer day and pick your fav!

Box Brief
Two big events coming up!
Friday (6/21) – Farewell Workout and BBQ for Nick at 530pm
Saturday (6/29) – Summer Shred Celebration at Mighty Squirrel in Waltham at 1200pm

Jen LOVES running!

Today is Bring a Friend Day

Otterhound
AMRAP 20:
1000m Bike
100ft Walking Lunge
1000m Bike
50 Hollow Rocks
1000m Bike
100ft Bear Crawl

Post Times to Comments.

WOD Guidance
Bear Crawls?!?!
ROAR!!!
GO B’s!!!

Question of the Day
You’re a professional hockey player!
Are you rocking a beard, a mullet, or both?

Box Brief
Special Workout on Friday (6/21) at 530pm for our good buddy Nick!
Come for the workout and stay for the BBQ!

Teri

Thruster Waves
Min 1 – 3 Thrusters
Min 2 – 2 Thrusters
Min 3 – 1 Thruster
Repeat x 3

then…

Lagotto
For Time:
25 DB/KB Thruster (35s/20s)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 DB/KB Thruster (35s/20s)

Post Loads and Times to Comments.

WOD Guidance
Thrusters are taken from the ground.
Weights should be on the heavier side.
For the metcon let it fly!
Go light and fast.

Question of the Day
What’s your favorite yard game?
So many options!
How you pick just one!?!?!

Box Brief
Tomorrow is Bring a Friend Day!

B-Dog

The Good Life
3 rounds of:
500m Row
12 Burpees
21 Box Jumps @ 24/20

Post Times to Comments.
Compares Scores HERE.

WOD Guidance
Classic workout today!
Hold your pace on the row.
Make it happen on the burpees and box jumps.

Question of the Day
What’s your #1 summer swim spot?
Beach, pond, pool, whatcha got?

Box Brief
New article by Coach Kathleen coming at’cha!
Click HERE to check it out!

Papa Len

Hang Squat Snatch
Heavy Single

Bergamasco
AMRAP 9:
10 Hang Squat Snatches @ 75/55
30 Double Unders

Post Loads and Scores to Comments.

WOD Guidance
Little weightlifting followed by a little metcon.
Let’s get jacked and then get out of breath!

Question of the Day
Last week we made the ultimate fruit cup…
This week we make the ultimate summertime salad!
Let’s hear it folks!
What are we working with?!?!

Box Brief
Nothing like a Monday!
Let’s get this week started right!
Fruits and veggies!
Game time!

Let’s row!

Row or Ski
10 x 250m
Rest :30 between rounds

or

Bike
10 x 500m
Rest :30 between rounds

Post Times to Comments.

Box Brief
Sunday Sunday Sunday!
Get your prep cooking done and get ready for another week of getting SHREDDED!

Big Day for Bres!
Congrats brother!

Ginger Ale
3 rounds of:
Big Hill Run
15 Front Squats @ 135/95

Post Times to Comments.

WOD Guidance
Big Hill Run = Run to the 400m mark, turn around and run to the top of the hill, then run back down and inside.
Those leggies are going to be feeling hot hot hot!

Box Brief
Happy Saturday!
Get outside and enjoy the beautiful weather!

Carl

Samoyed
2 rounds of
5 Rope Climbs
50 DB Hang Power Clean + Jerk @ 50/35

Post Times to Comments.

WOD Guidance
All the climbing and grip today!
Find a light weight on the dumbbell that you can cycle multiple repetitions together. Switch arms every 5 repetitions.

Question of the Day
Build the ultimate fruit cup.

Box Brief
Week 1 of the Summer Shred is coming to a close.
Let the shreds commence.

Rest Day?
Row/Run/Hollow Rock Day?

Today is Bring a Friend Day!

Dogo Argentino
On The Minute x 30
Minute 1 – 18/15 Calorie Row
Minute 2 – 200 Meter Run
Minute 3 – 20 Hollow Rocks

Post Scores to Comments.

WOD Guidance
Find a number on each minute that allows you to complete the work in under 45 seconds.

Question of the Day
What’s your go to joke?

Box Brief
The Summer Shred Challenge is rocking and rolling!
Stay strong!
Eat lots of fruits and veggies!
Drink tons of water!
Feel awesome!