Strength + MetCon Bench Press (Weight) 3×10 + 15 Dips(Rings/Box/Bench/Parallette Bars) Metcon (AMRAP – Rounds and Reps) 15Min AMRAP 8 Deadlifts 135/95 8 Hang Cleans 8 Push Jerks 200m Run RX+ 185/115 LvL 3: (95/65) LvL 2: (75/55) LvL 1: (45/35) Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) –
Monday Madness Metcon (AMRAP – Rounds and Reps) Death By Wall Ball (20/14): EMOM For as Long as Possible 1 Rep in the first minute 2 Reps in the second minute 3 Reps in the third minute etc. When you fail to make the required amount of reps within that minute; with the Remaining time
Saturday Community WOD Metcon (Time) For Time: 15-12-9 Devil’s Press @35/25 Wall Ball Shots @20/14 Cal Row Rest: 2:00 mins 9-12-15 Pull-ups DB Thrusters @35/25 Burpees Rx+(50/35)(Bar MU)
Hero WOD 9-11 Memorial WOD ! (Time) 2001m 1.25 Miles THEN: For each of the following 9 movements complete 11 reps: Box Jumps (36/24) Thrusters (125/85) Burpee Chest to Bar Pull Ups Cleans (175/120) Hand Stand Push Ups KB Swings (70/55) Toes to Bar Deadlifts (175/120) Push Jerk (125/85) THEN: 2001m Run 1.25 Miles Warm-up
Strength + MetCon Clean Complex: (5x 1+2+1 Every :90sec) Power Clean + Front Squat + Jerk Metcon (Time) For Time 18-12-6 Reps of: Clean and Jerks 95/65 Lateral Burpees Over Bar 400m Run RX+ 135/95 LvL 3: (75/55) LvL 2: (45/35) LvL 1: (25/15) Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool
