Strength + MetCon Clean Complex (1 + 2 + 2 x5 (Every :90sec)) Clean(Squat) + Hang Power Clean + Split Jerk Metcon (Time) 4 Rounds for Time 18 Kettlebell Swings 70/53 9 Goblet Squats 6 Alt. KB Snatch LvL 3: (53/36) LvL 2: (36/26) LvL 1: (26/18) Warm-up Accessory Cash Out: – 2min Assault Bike/400m
Warrior Women Wednesday Metcon 10minEMOM ODD: 30sec Hollow Hold Even: 12 Toes to Bar Ellen (Time) 3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 35-lb. DBs ♂ 50-lb. DBs Intermediate 3 Rounds for Time 20 Burpees
Strength + MetCon Snatch Complex (2 + 1 + 1 x 5) Power Snatch + Hang Snatch + Overhead Squat Every :90sec
Monday Madness Metcon (Time) For Time: 1000m Row 100 Double Unders 10 Devils Press 50/35 10 DB Box Step Overs 24/20 800m Row 80 Double Unders 8 Devils Press 8 DB Box Step Overs 600m Row 60 Double Unders 6 Devils Press 6 DB Box Step Overs 400m Row 40 Double Unders 4 Devils Press
Saturday SEVEN’s Community WOD Metcon (AMRAP – Rounds and Reps) 7 Min Amrap: 10 Wall Ball Shots @20/14 10 Box Jumps @24/20 10 Alt Single Arm Devil Press @35/25 Rest .90sec 7 Min Amrap: 10 Kettle Bell Swings @53/36 10 Kettle Bell Goblet Squats 10 Call Row/Bike/Ski Rest .90sec 7 Min Amrap: 10 Pull-Ups 15
