Saturday November 13th Community WOD Metcon (AMRAP – Rounds and Reps) Metcon: 5 Min Amrap: 5 Power Cleans @95/65 5 Push Press 5 Front Squats *Rest 90 secs* 5 Min Amrap: 10 Cal Row 10 KB Swings @53/36 10 Goblet Squats *Rest 90 Secs* 5 Min Amrap: 5 Front Squats @95/65 5 Push Press 5
HERO WOD FRIDAY Thank you to all of our veterans past, present, and future! 21 Guns (AMRAP – Rounds and Reps) AMRAP in 21 minutes 400 meter Run 21 Push-Ups 21 Box Jumps (24/20 in) 15 Burpees 9 Pull-Ups : This “21 Guns” WOD, designed for “WOD With Warriors,” as a functional fitness tribute workout
HERO WOD THURSDAY Hollyman (Time) 30 Rounds for Time 5 Wallballs 3 Handstand Pushups 1 Power Clean (225/155)
HERO WOD WEDNESDAY Metcon (Time) 3:00 plank hold. Each time you break the hold is a 5 burpee penalty. Rest :60 then do 25 GHD situps. Jenny (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 20 Overhead Squats, 45# 20 Back Squats, 45# 400m Run In honor of U.S. Army Capt. Jennifer M. Moreno, of
HERO WOD TUESDAY Omar (Time) For Time: 10 Thrusters, 95# 15 Bar-Facing Burpees 20 Thrusters, 95# 25 Bar-Facing Burpees 30 Thrusters, 95# 35 Bar-Facing Burpees In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
