Tuesday Strength + Metcon Barbell Work (Weight) 5×1: High-Hang Clean+ Hang Clean+ 2 Jerks Begin at a moderately challenging weight & increase load every set. Rest 90 secs. *Cleans are always performed with a squat unless stated as power. Metcon EMOM for 12 minutes: 5 Thrusters 125/85 5 Pull-ups LVL 1: Banded Strict PU LVL
Manic Monday
Community Partner Wod! Metcon (Time) Fort time, Teams of 2. Partner 1 works, Partner 2 Rests Runs are done together 3 Rds: 400 M Run 40 DBL Dumbbell thrusters@35/25 300 M Run 30 Alt Dumbbell Snatches@35/35 200 M Run 20 Pull-ups 100 M Run 10 Burpee Box Jump Overs@24/20 *Rest 1:00 Min* Work is to
HERO WOD FRIDAY Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155# In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
Thirsty Thursday anyone? Back Squat (Weight) Backsquat 1×10 @60% 1×8 @70% 1×8 @75% 1×8 @80% Rest 1-2 minutes Front Squat (Weight) Frontsquat 1×5 @60% 1×5 @65% 1×5 @70% 1×5 @70% Rest 1-2 minutes No belts. Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
