HERO WOD FRIDAY RJ (Time) 5 Rounds for time of: 800m Run 5 Rope Climbs, 15′ 50 Push-ups In honor of Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, died on Wednesday, March 24, 2010 L1: 3 RC/30 Push-ups L2: 10 K2E on the rope performed one at
Thursday – How much cha bench!? Bench Press (Weight) Bench Press 5×5 + :30 Handstand Nose & Toes Hold -Rest 2:00 between sets *Heels against the wall plank hold if one cannot maintain a HS hold. Metcon (Time) Metcon: For Time Partner Heavy Karen 150 Wallballs 30/20# Everytime you break, both partners do 15 burpees
Wonderful Wednesday Clean Work (Weight) EMOM 14: Odd: 3 Position Power Clean: Hi-hang (hip crease), Hang (knee), & floor Even: 10 Box Jumps *record heaviest complex Metcon (AMRAP – Rounds and Reps) AMRAP 20: 5 Strict Pull-ups 200m Hillsprint 10 Ring Dips 1:00 ME Sprint Assault Bike 15 GHD Sit-ups
Terrific Tuesday! Let’s squat! Back Squat (Weight) 5-4-3-5-3-4 Start the first set at the heaviest weight you used for the 5 RM on 6/22. Increase the load for the 4 RM & 3 RM. For example: 185-205-215-185-215-205 *record weights in comments Metcon (Time) 5 RFT: 500m Row 15 OHS 75/55 Timecap: 20 minutes
Closed 4th of July. Enjoy the day with friends and family!
