HERO WOD FRIDAY Metcon (AMRAP – Rounds and Reps) Dorie AMRAP (with a Partner) in 20 minutes Buy In: 150 meter Partner Carry (each) Then: Partner A completes 1 round of: 15 American Kettlebell Swings (53/35 lb) 10 Burpees 5 Ground-to-Overheads (95/65 lb) While Partner B performs: Max Wall Ball Shots (20/14 lb) Partners rotate
One more day folks!!! 1RM Strict Press (Weight) Complete a set every 2:00 Set 1 – 1 Strict Press Set 2 – 1 Strict Press Set 3 – 1 Strict Press 1RM Push Press (Weight) Set 4 – 1 Push Press Set 5 – 1 Push Press Set 6 – 1 Push Press Metcon (Time)
Core WOD Wednesday Metcon (Weight) Core Carry: 4rds :30 Heavy Front Rack Carry Rest :30 :30 Heavy Farmer Carry Rest :30 Metcon (Time) Annie With a Twist: 50 Double Unders 25 AbMat Situps 100m Run 40 DU 20 Sit Ups 100m Run 30 DU 15 Sit ups 100m Run 20 DU 10 Sit ups 100m
On Tuesdays We Squat Back Squat (4×8) Complete one set every 2:30 Deload – Around 65-70% of your 1RM Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP: 10/8 Row for Calories 8 Hang Power Cleans, 95/65# 6 Front Rack Lunges (3/side) 95/65# 4 Toes-to-bars 8 Hang Power Cleans, 95/65 lbs 6 Front Rack Lunges
Hero WOD Monday Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24" 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 Minute In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
