SUPER SATURDAY OPEN TO THE PUBLIC WOD 0900 GRAB YOUR FAMILY AND FRIENDS AND LETS DO SOME FUNCTIONAL FITNESS! 25:00 MIN EMOM 1. 100ft Bear Crawl 2. 12 KBS 53/35 3. 12 KB Goblet Squats 53/35 4. 40 Mountain Climbers 5. 20 Sit Ups
HERO WOD FRIDAY “Sergio Villanueva” For Time: 50 Double Uunders 5 Power Snatch 40 Double Unders 10 Power Cleans 30 Double Unders 15 OHS 20 Double Unders 20 Back Squats 10 Double Unders 25 Dead Lifts @135/95 THEN Core Cash Out: 21-15-9 Toes to Bar AbMat Sit Up This Firefighter Hero WOD is dedicated to
12:00 MIN TO FIND WEIGHTED PULL UP 5-3-3-1-1 *FIND ANY WEIGHTED OBJECT OF APPROPRIATE WEIGHT THEN 12:00 MIN AMRAP 2 Push Press 115/80 2 Pull Ups 2 Box Jump Overs 24/20 4 Push Press 4 Pull Ups 4 Box Jump Overs 6.. Up By 2’s Until Finish THEN Accessory Cash Out: 4 X 12 Each
CORE WOD 5 MIN AMRAP 10 HOLLOW ROCKS :20 SEC PLANKS 10 GOOD MORNINGS 45/35 THEN METCON 15 MIN AMRAP 30 ABMAT SITUP 20x10m SHUTTLE SPRINT 15 ALT DB SNATCH 50/35 THEN MOBILITY 2:30 PIGEON STRETCH EA. LEG TARGETING THE HAMSTRING
WEIGHTLIFTING EVERY 1:30 x 9 2 SQUAT CLEANS START @ 60% AND BUILD EVERY SET THEN METCON SATAN’S WHISKERS 3 RDS OF: 10 CHEST TO BAR PULL UPS 10 FRONT SQUATS 165/110 10 BURPEES THEN ACCESSORY WORK 3 X 15 WALKING LUNGES W DB’S HEAVY AS POSSIBLE
