Strength + MetCon Bench Press (Bench Press: 5-3-3-2-1-1 + ME Push Ups after Ea.) Metcon (Time) For Time: 10-1 Box Jump Overs 24/20 1-10 Devils Press 35/25 *100m Run after Ea. round* LvL 3: (BJO 20/18) – (DB 25/15) LvL 2: (BJO 18/16) – (DB 20/10) LvL 1: (BJO 12/10) – (DB 15/10) Warm-up Accessory
Monday Madness Metcon (2 Rounds for reps) 8min AMRAP 8 Deadlifts 95/65 6 Shoulder to Overhead 4 Front Squats -Rest 2mins- 8min AMRAP 8 Push Ups 6 Pull ups 4 Clusters -Rest 2mins- For Time: 800m Run RX+ 135/95 LvL 3: 75/55 LvL 2: 45/35 LvL 1: 25/15 800m Run (Time) Max Effort 800m Run
Saturday Community WOD Metcon 25 Min EMOM: 15 Dumbbell Push Press @35/25 15 Weighted Ab Mat Sit-up@25/15 15 Deadlifts@135/95 100 Meter Run *Rest* RX+ 50/35 Dumbbell Toes 2 Bar 185/135 Deadlift
HeroWOD Klepto (Time) 4 Rounds for time of: 27 Box Jumps, 24" 20 Burpees 11 Squat Cleans, 145# In honor of U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011 Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45)
Strength + MetCon Clean Complex (7×1 Every 90sec) Clean Complex: Hang Power Clean + 2 Front Squats Metcon (AMRAP – Rounds and Reps) 12min AMRAP 15 Wall Ball Shots 20/14 10/8 Calorie Row 5 Devils Press 35/25 RX+ 50/35 LvL 3: (WB 14/10) – (DB 25/15) LvL 2: (WB 10/8) – (DB 20/10) LvL 1:
