Hero WOD Kerrie (Time) Wearing a weight vest (20/14lb), 10 rounds for time of: 100-m sprint 5 burpees 20 sit-ups 15 push-ups 100-m sprint Rest 2 minutes Mobility Cash Out Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) Barbell(45) Smashing (Quads, IT band, Hamstring)
Strength + MetCon Split Jerk (5×2 + 10 Behind the Neck Strict Press 45/35) 10min time Cap Metcon (2 Rounds for reps) 5min AMRAP 5 Handstand Push Ups 20 Walking Lunges 100m Run -Rest 2mins- 5min AMRAP 10 Double DB Push Press 35/25 20 Double DB Walking Lunge 200m Run LvL 3: 25/20 LvL 2:
Midline Madness Metcon (Time) 3 Rounds for Time: 10 Clean and Jerks 135/95 30 GHD Sit Ups LvL 3: 95/65 – PVC Sit Ups LvL 2: 75/55 – AbMat Sit Ups LvL 1: 45/35 – AbMat Sit Ups Mobility Cash Out Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20
Strength + MetCon Front Squat ((AHAP): 5×5 + 15 Good Morning 45/35 ) Metcon (AMRAP – Rounds and Reps) 12min AMRAP: 5 Deadlifts 275/185 25 Double Unders LvL 3: 225/155 – Singles x2 LvL 2: 205/ 145 – Singles LvL 1: 185/125 – Singles Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool
Manic Monday Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 400m Run 10 Box Jumps 24/20 10 Power Snatches 95/65 RX+ 135/95 LvL 3: 75/55 LvL 2: 45/35 LvL 1: 25/15
