HERO WOD FRIDAY
HERO WOD FRIDAY Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24" In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
HERO WOD FRIDAY Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24" In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
Thursday Strength + Metcon Bench Press (Weight) Every 3min for 12min: 4×2 *6-8 ring dips after each set Metcon (Time) For Time (18 min cap): Run 200m 36 Deadlifts 50/35# DBs Run 400m 24 Power Cleans 50/35# DBs Run 600 Meters 12 Squat Cleans 50/35# DBs Run 800m
Warrior Woman Wednesday Snatch Complex (Weight) Every 2 Min for 12 Min 1 Power Snatch + 1 Squat Snatch Building in weight to a moderate/heavy single. *record heaviest weight in Wodify Metcon (AMRAP – Rounds and Reps) Core: 10 Minute AMRAP 20 SIt Ups 20 Superman 40 Flutter Kicks (Left/Right =1 Rep) Amanda (Time) 1
Tuesday Strength + Metcon 1 RM DEADLIFT (Weight) 20:00 To Find 1RM Deadlift (Suggestions for warming up to getting to a Heavy Single/Max). 8 Reps @ 40% 5 Reps @ 50% 5 Reps @ 60% 3 Reps @ 75% 1 Rep @ 85% 1 Rep @ 90 % Metcon (AMRAP – Reps) 12 Min AMRAP
Manic Monday Metcon (AMRAP – Rounds and Reps) AMRAP 20 Min 8/6 Calories Any Machine 6 Lateral Burpee Over Bar 4 Power Cleans, 165/115 lbs 6 Lateral Burpee Over Bars 8/6 Any Machine Calories Rest 1 min
