Strength and Metcon Bench Press (Weight) Every 3:00 for 12:00 4×8 @ 70-75% of 1RM Metcon (Time) 5 Rounds 6 Devil Press 50#/35# 5 Power Snatch 115#/75# 15 Dumbbell Hop Overs Rest 3 Min 5 Rounds 6 Devil Press 50#/35# 5 Power Snatch 115#/75# 15 Dumbbell Hop Overs Record total time in Wodify including 3
Benchmark Wednesday Metcon (Time) CORE: 4rds For Time :30 Hollow Body Bar Hang :30 Handstand Hold :40 Side Plank Hold (per side) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
Strength + Metcon Deadlift 4×5 (Weight) Every 3:00 for 12:00 4×5 at 75-80% 1RM Record heaviest set in Wodify Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 8 Toes to Bar or V-Ups 8 Bent Over Rows (95#/65#) 16 Alternating Bodyweight Reverse Lunges
Hero WOD Monday Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 Burpees In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
Saturday Community Wod Metcon (Time) For Time: 800M Run Buy in: 7 Rds of: 12 Dumbbell Thrusters @35/25 10 Burpee Box Jump Overs@24/20 8 Pull- ups 6 Toes 2 Bar Rest 1:00 After Each Rd RX+ 50/35 Chest 2 Bar GHD
