Hero WOD Bell (Time) 3 Rounds for time of: 21 Deadlifts, 185# 15 Pull-ups 9 Front Squats, 185# In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012 Mobility Cash Out Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) Barbell(45)
Strength + MetCon Clean Complex ( 2 Power Cleans + 1 Jerk) 8min EMOM Metcon (Time) 4 Rounds for Time: 5 Handstand Push Ups 15 Bar Facing Burpees 10 Back Rack Lunges 135/95 LvL 3: (95/65)-(Box HSPU) LvL 2: (75/55)-(Pike Pushups) LvL 1: (45/35)-(Push Ups) Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row
Warrior Women Wednesdays Metcon 10min EMOM Even: 15 weighted V-Ups 25/10 Odd: 10 Barbell floor wipes Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Intermediate 5 Rounds for Time of: 400 meter Run 15 Overhead Squats (65/45 lb) Beginner Option 4 Rounds for Time of: 400 Meter Run
Strength + MetCon Snatch Complex ( Snatch Grip Deadlift + Power Snatch + 2 Over Head) 8min EMOM Metcon (AMRAP – Rounds and Reps) 12min AMRAP 100m KB Farmers Carry 53/36 15 KB Swings 25 Double Unders RX+ 70/53 LvL 3: (36/26) LvL 2: (26/18) LvL 1: (18/12)-(Singles) Warm-up Accessory Cash Out: – 2min Assault
Manic Mondays Metcon (Time) 3 Rounds For Time: 400m Run 15 Pulls Ups 10 Clusters 135/95 15 Burpee Box Jumps 24/20 400m Row MetCon: 25-30mins LvL 3: (95/65)-(20/18) LvL 2: (75/55)-(18/12) LvL 1: (45/35)-(Step Ups) Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads, IT
