Saturday Community Wod Metcon (AMRAP – Rounds and Reps) 10 Min Amrap: 10 Devils Press @35/25 20 Dumbbell Walking Lunges 200 M Run *Rest 2:00* 10 Min Amrap: 14 Wall Ball Shots@20/14 12 Hand-Stand Push-ups 10 Cal Row Two Dumbbells for Devil’s Press and Walking Lunges
HERO WOD FRIDAY Metcon (Time) "Tommy V " (with a twist…and a partner) 800m Run Buy In 21 Thrusters 115/75 12 Rope Climbs 15 Thrusters 9 Rope Climbs 9Thrusters 6 Rope Climbs 800m Cash out *each partner has a barbell *each partner will complete all thrusters *partner 1 thrusters while partner 2 holds their barbell
Thirsty Push Jerk (Weight) 6:00 to build to a heavy Push Jerk Split Jerk (Weight) 6:00 to work up to a heavy Split Jerk Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 10 Dumbbell Push Press 20 Dumbbell Step Overs 30 Double Unders RX 35/25 RX+ 50/35
Wonderful Wednesday Back Squat (Weight) 5×5 AHAP 20 minutes – this time includes your warm up sets and working sets. Metcon (AMRAP – Rounds) "Twist on Chelsea" 20 min EMOM 5 Pullups 10 Pushups 15 Air Squats *if you get caught by the the clock lower the rep scheme *ex. 3-6-9. I promise you’ll still
Terrific Tuesday. Let’s get in here and get better! Barbell Work (Weight) 7 sets – every 2:00 2 Squat Cleans + 1 Jerk *record heaviest weight in Wodify Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 6 Box Jump Overs 24/20 12 Thrusters 95/65 15 GHDs
