Strength + MetCon Back Squat (Weight) Back Squat: Warm Up Set: 5 @ 45% – 5 @ 55% – 3 @ 65% Working Set: 3 @ 80% – 3 @ 85% – 3+ @ 90% Metcon (Time) 2RFT 50 Wall Ball Shots 20/14 40 Sit Ups 30 Hang Power Cleans 95/65 20 Lateral Burpees over
Manic Monday Metcon (3 Rounds for reps) 5min AMRAP 400m Run 6 Burpee Box Jump Overs 24/20 6 Pull Ups 6 Thrusters 95/65 60 Double Unders – Rest 2mins – 5min AMRAP 300m Run 8 BBJO 8 Pull ups 8 Thrusters 80 DU – Rest 2mins – 5min AMRAP 200m Run 10 BBJO 10 Pull
Shoutout Saturdays, Since 2010! Free WOD open to the Public Metcon (Time) For Time w/Partner 100 Wall Ball 24/14 800m Run 100 Burpees 800m Row
Hero WOD Manion (Time) 7 Rounds for time: Run 400m 29 Back Squats, 135# In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007 Warm-up Mobility Cash Out" – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads, IT band,
Strict Press/Deadlift + MetCon Shoulder Press (Weight) Warmup Set: 5(45%) – 5(50%) – 5(65%) Working Set: 5(75%) – 5(80%) – 5+(85%) Deadlift (Weight) Warmup Set: 5(45%) – 5(50%) – 5(65%) Working Set: 5(75%) – 5(80%) – 5+(85%) Metcon (Time) 5RFT 10 Reneged Man Makers 35/25 {Push Up + Row (L) + Row (R)} 15 DBL
