HERO WOD Metcon (AMRAP – Rounds and Reps) "Jenny" AMRAP in 20 minutes 20 Overhead Squats (45/35 lb bar) 20 Back Squats (45/35 lb bar) 400 meter Run U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised
Strength + Metcon Snatch + Overhead Squat (Weight) EVERY 90 SEC FOR 8 ROUNDS (12 MIN) 1 Power Snatch + 2 Overhead Squats —After 12 Min – Rest 3 Min. Then: EVERY MIN ON THE MIN FOR 5 MIN 1 Full Snatch Pick one weight to stick with each round or add weight each time!
Nasty Girl + Midline Deadlift (Weight) Take 6 Min to Build to your starting weight for Diane. Metcon (Time) "Diane" 21 – 15 – 9 Deadlift (225/155#) Handstand push-ups Metcon Core Finisher 3 Rounds 40 Seconds Forearm Plank 40 Seconds Side Plank 40 Seconds Side Plank 40 Seconds Mountain Climbers Rest 1 Min
Strength + Metcon Clean and Jerk Complex (In the comments put your Press and 2 Jerk Weight.) EVERY 90 SEC FOR 10 ROUNDS (15 MIN) 1 Power Clean + 1 Clean and Jerk When the clock hits 15 Min every minute on the minute for the next 5 minutes complete 1 Push Press + 2
Fight Gone Haywire Metcon (AMRAP – Reps) 4 Rounds For Total Reps (26 Min Total including rest) 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 2 minute Rest (designed for max effort)
