Saturday Community Wod Metcon (AMRAP – Rounds and Reps) 12 Min Amrap: 12 Wall Ball@20/14 12 Toes 2 Bar 12 Box Jump Overs 24/20 Rest 2:00 Mins 12 Min Amrap: Coach J Complex @155/105 1 Deadlift 1 Hang Power Clean 1 Push Jerk 1Back Rack Squat 1 Back Shoulder Press 1 Full Squat Clean 12
HERO WOD Metcon (Time) Zachary Teller For Time: 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats TIme Cap: 45 MIn Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA)
Strength + Metcon Snatch EMOM (Weight) Every Minute on the Minute for 12 Min 2 Power Snatch . Stick with the same weight each round and drop the rep each time…do not do touch and go reps. THEN When the clock hits 12 Min spend 5 minutes working up to a heavy Power Snatch Single.
Nasty Girl + Midline Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Metcon (AMRAP – Rounds and Reps) CORE 10 Min AMRAP 10 Hollow Rocks 10 Hanging Knee Raises 10 Plank Shoulder Taps (L/R=1)
Strength + Metcon Weightlifting Power Clean, Hang Squat Clean, Squat Clean (1 PC + 1 HSC + 1 SC) Every 90 Seconds for 10 Rounds (15 Min) Clean Complex. 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean (from the floor). **Add a bit of weight each round as long as you
