Tuesday Strength + Metcon Snatch Complex (Weight) Every 2:00 for 6 Min complete 3 Barbell Muscle Snatches THEN Every 2:00 for 6 Min Complete 1 Hang Power Snatch + 1 Squat Snatch Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP: 8 thrusters (155/105 lb) 2 rope climbs 12 box jumps (24/20 in)
Manic Monday Metcon (AMRAP – Reps) 4 Rounds : 1:00 Max Calorie Row 1:00 Max Eye Level Kettlebell Swings 53/35# 1:00 Max Ab Mat Sit Ups 1:00 Max Hang Power Cleans 95/65# 1:00 Rest *score is total reps for all 4 rounds
Saturday Community Wod Metcon (AMRAP – Rounds and Reps) Dressed to the 9’s with a Partner! Partner 1, works, Partner two holds Med ball in a squat 9 Min Amrap: 6 Clean & Jerks@135/95 12 Pull-ups 18 Wall Ball@20/14 200 Meter Med Ball Run Rest 2:00 9 Min Amrap: Partner 1, works, Partner two holds
HERO WOD FRIDAY Jason (Time) 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
Thursday Strength + Metcon Strength (Weight) Take 20 Minutes to Build Up to: Heavy Single Barbell Power Clean & Jerk – OR – Barbell Squat Clean & Jerk You can Power or Squat the Clean; Push or Split the Jerk – whichever combination allows you to work up to a heavy weight with solid technique.
