Monday Madness Metcon (3 Rounds for reps) 8min AMRAP 300m Run 3 Clean and Jerks 95/65 -Rest 2mins- 6min AMRAP 200m Run 2 C&J 135/95 -Rest 2mins- 4min AMRAP 100m Run 1 C&J 155/105 RX+ 135/95-155/105-185/125 LvL 3: (75/55) LvL 2: (65/45) LvL 1: (45/35) Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row
Saturday Community WOD Metcon (AMRAP – Rounds and Reps) 6 Min Amrap: 10 Burpees 10 Box Jumps @24/20 2 Min Rest 6 Min Amrap: 15 Pull-ups 15 Push-ups 2 Min Rest 6 Min Amrap:(outside) 200 Meter Run 20 Air Squats
Strength + Hero WOD Deadlift (12mins to find 1RM!) Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-ups In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006. Warm-up Mobility Cash Out:
Strength + MetCon Shoulder Press (12mins to find 1RM!) Metcon (AMRAP – Rounds and Reps) 15min AMRAP 1 Lap Farmers Carry 70/53 10 Handstand Push Up 5 KB Sumo Deadlift High Pulls LvL 3: (53/36)(Box HSPU) LvL 2: (36/26)(Pike Push Ups) LvL 1: (26/18)(Push Ups) Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row
Midline Madness Metcon (Time) 4 Rounds: Kettlebell Side Bends (70/53) Russian Twist (45/25) Hollow Hold :30sec Metcon (Time) 5 Rounds for Time 10 GHD Sit Ups 15 Overhead Squats 95/65 15/12 Cal Row LvL 3: (PVC sit ups)(75/55)(12/10) LvL 2: (AbMat situps)(65/45)(10/8) LvL1: (Heel Taps)(45/35)(8/6) Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row
