Saturday Community WOD Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP: 15 Wall Ball Shots@20/14 12 Weighted Box Step Overs@24/20 (Med Ball 20/14) 10 Cal Row/Ski/Bike Rest 2:00 9 Min AMRAP: 18 Alt Hang Dumbbell Snatches @35/25 18 Hand Release Push-up 18 Alt Dumbbell Walking Lunges (1 DB) Rest 2:00 3 Min AMRAP: 3
HERO WOD FRIDAY Emily (Time) 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served
Thursday Strength Day Strict Press (Weight) Complete a set every 2:00 Set 1 – 2 Strict Press Set 2 – 2 Strict Press Set 3 – 2 Strict Press Into… Push Press (Weight) Set 4 – 2 Push Press Set 5 – 2 Push Press Set 6 – 2 Push Press *Remember to increase the
Warrior Woman Wednesday Metcon (Time) Core 3 Rounds for Time 10 Bird Dogs 10 Dead Bugs 10 Hollow Rocks :30 Hollow Hold Metcon (Time) Christine 3 Rounds for Time 500m Row 12 Body Weight Deadlifts 21 Box Jumps (24/20)
Back Squat Tuesday Metcon (Weight) Back Squat – Complete a set every 2:30 Set 1 – 5 reps Set 2 – 4 reps Set 3 – 3 reps Set 4 – 2 reps Set 5 – 1 rep Build to a 1RM Metcon (Time) For Time: 800m Run 1:00 Weighted Wall Sit 30 Goblet Squats
