MONDAY

Today is a repeat of Open 18.4. If you need to get judged, please let me know when you get to class. If you already did 18.4 there is an optional workout.

Joe from Kettlebell Kitchen was here on Saturday with samples. If you are interested in ordering from Kettlebell Kitchen as a first time customer use the code Thor Fitness for $25 off you first two orders. I don’t know why more of you are not taking advantage of this company. The food is great, healthy and super convenient and the price is moderate. I have several gym owner friends who have the same company and 75% of their members order regularly. Are we not dialed into nutrition at Thor Fitness?? I’ve had the food. It’s really good and there are several different menus. 

And speaking of nutrition, I will have the results of the nutrition challenge this week. A lot of you started, but not too many finished the 6 weeks. Those of you who hung in there not only lost weight, but have learned some really important things about food choices that I know you will continue with. I’m super proud of you all.

Thank you again to all of you who were able to come in and take part of the hero wod, “The Seven,” for my friend.

STRENGTH:

Superset

BENCH PRESS

3/3/3/3/3

Bent over row

5 x 3 same weight

METCON:

“18.4”

For Time: 
21 Deadlifts (225/155) 
21 Handstand Push-ups 
15 Deadlifts (225/155) 
15 Handstand Push-ups 
9 Deadlifts (225/155)
9 Handstand Push-ups 
21 Deadlifts (315/205) 
50-ft. Handstand Walk 
15 Deadlifts (315/205) 
50-ft. Handstand Walk
9 Deadlifts (315/205) 
50-ft. Handstand Walk

Time Cap: 9 Minutes

-or-

“Cloud Nine”

AMRAP 9:
30/24 Calorie Row
30 Hand Release Push-ups
30 Alternating Dumbbell Snatches (50/35)