HERO WOD FRIDAY Ryan (Time) Five rounds for time: 7 Muscle-ups 21 Burpees Each burpee terminates with a jump one foot above max standing reach. In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
Thursday Skill + METCON Metcon (3 Rounds for reps) Skill: 3x800m Sprint Rest 1:1 *if it takes you 4:00 to run 800, rest 4:00 before beginning next 800 Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups 10:00 cap Lv 1: Pike Pushups Lv 2: Box HSPU Lv 3: L Sit Shoulder Press
Strength EMOM + METCON Strength (Weight) EMOM for 14: Odd: Hi-Hang Squat Snatch (at the hip crease) + Hang Squat Snatch (at the knee) Even: 10-15 Push-ups *record heaviest complex weight in Wodify Metcon (Time) FOR TIME: 25 Power Snatches 95/65 25 T2B 20 PS 20 T2B 15 PS 15 T2B 10 PS 10 T2B
Tuesday Strength + Metcon Back Squat (Weight) 5×4 + ME set Rest 2:00 Increase the load 5-10lbs heavier than last week’s 5×5 on all working sets; take 20 lbs. off the last set to do max effort set; record weight in Wodify and reps in comments Metcon (AMRAP – Rounds and Reps) 15 AMRAP: 10
Marvelous Monday Metcon (Time) FOR TIME: Row 1,000m 60 ft. Suitcase Lunge 2 DB 50/35# 60 ft. HSW Row 800m 60 ft. Suitcase Lunge 60 ft. HSW Row 600m 60 ft. Suitcase Lunge 60 ft. HSW Row 400m 60 ft. Suitcase Lunge 60 ft. HSW Row 200m 60 ft. Suitcase Lunge 60 ft. HSW Lv
