Warrior Women Wednesdays Barbara Ann (5 Rounds for reps) 5 Rounds, Each for Time: 20 Handstand Push-Ups 30 Deadlifts (135/95 lb) 40 Sit-Ups 50 Double-Unders Rest 3 minutes between Each Round. Intermediate 4 Rounds for Time 10 Handstand Push-Ups 20 Deadlifts (135/95 lb) 30 Sit-Ups 40 Double-Unders Beginner 3 Rounds for Time 20 Knee Push-Ups
Strength + MetCon Snatch Complex: (5 x 1+2 Every :90sec) Power Snatch + Overhead Squat Metcon (AMRAP – Rounds and Reps) 12min AMRAP 10/8 Calorie Row 10 Kettlebell Walking Lunges 70/53 (Farmers Carry Hold) 25 Push Ups LvL 3: (53/36) LvL 2: (36/26) LvL 1: (26/18) Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min
Monday Madness Metcon (AMRAP – Rounds and Reps) 18min AMRAP Increasing by 2 Reps 2 Toes to Bar 2 Power Cleans 135/95 2 Shoulder to Overhead 2 Front Squats LvL 3: (95/65) LvL 2: (75/55) LvL 1: (45/35) Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45)
Saturday Partner Wod Metcon (Time) Teams of 2 Partner Wod Buy in: 50 Wall Ball Shots @20/14 4RDS For Time: 200 Meter Run 50FT Plate Over Head Walking Lunges @45/25 15 Plate Ground to Over Head @45/25 10 Toes 2 Bar 50FT Plate Over Head Walking Lunges @45/25 Buy Out: 50 Wall Ball Shots Split
“The 13” Dedicated to the service members who lost their lives in Afghanistan. Honor their service. Metcon (Time) 13 seconds of silence for the 13 service members who paid the ultimate sacrifice. 5 rounds for time: 13 Slam Balls 13 Hand Release Push-ups 13 Russian KBS(70/53) 13 Pull-ups 13 Air Squats 13 Mountain Climbers 13
