HERO WOD FRIDAY SINCE 2010! “Flip”2 Rounds:1 Mile Run50 Wall Balls 20/14 50 AbMAt Sit Ups 50 Box Jumps 24/20 50 Sumo Dead Lift High Pulls 95/65 Background: This hero workout is dedicated to SPC Felipe Ramirez, 44th Medical Brigade, US Army, who was killed on August 14, 2010. Felipe lost his life while on active duty in
THROWBACK THURSDAY Every 2:00 X 55 Bench Press +8 Bent Over Barbell Row THEN For Time: Broken Up and Partitioned In Any Way.25 Bar Muscle Ups 50 Power Clean 95/6575 Push Press 95/65 25 Bar Facing Burpees THEN Accessory Cash Out:3 X 25 Each Triceps Kick Back
WOD WEDNESDAY 5:00 AMRAP 100 AbMat SitUPs MAX TTB *SCORE TTB’S THEN 9:00 AMRAP200m Sprint15 KB Swing 70/5315 Box Jumps 24/20 -2:00 REST-9:00 AMRAP16/12 Cal Row100m Farmers Carry 50/35s 30 Hollow Rocks THEN Mobility Cash Out: Foam Roll Lumbar Spine 3:00.Smash Calves 2:00 Each Using KB.
TRANSFORMATION TUESDAY Every 2:30 X 412 Front Rack Lunges 20 Good Morings 45/35 THEN “Optimus Prime” AMRAP 7:00Wall Ball ShotsOn The Minute: 7 Dead Lifts 245/165 *Score is Wall Ball Shots THEN Accessory Cash Out: DB Single Arm Strict Press 3 X 12each
MOTIVATIONAL MONDAY “Isab-Annie” 10 Power Snatch 50 Double Unders 50 Sit Ups8 Power Snatch 40 Double Unders 40 Sit Ups6 Power Snatch 30 Double Unders 30 Sit Ups4 Power Snatch 20 Double Unders 20 Sit Ups2 Power Snatch 10 Double Unders 10 Sit Ups *Lots of Sit Ups This Week, Lets Use Yoga Mats Under
