It’s Marvelous Monday at Sacrifice! Happy Valentine’s Day! Metcon (AMRAP – Rounds and Reps) 2:00 Work/1:00 Rest x 10 Rounds (30:00 total) 40/35 Cal Row 10 Box Step Overs 30/24 30 Alternating Single Arm C&J(hang) 50/35 10 Box Step Overs 20 Slamballs 20/14 10 Box Step Overs *Start where you left off and go hard
Saturday Community WOD Open to the Public!!! Metcon (Time) Teams of 2 for Time: Buy In: 50 Med Ball Pass Situps (20/14) 100 Burpee Box Jump Overs 400m Run Together 80 Pullups 400m Run Together 60 Hand Release Pushups 400m Run Together 40 Clean and Jerks (95/65) Buy Out: 50 Med Ball Pass Situps
HERO WOD FRIDAY Metcon (Time) Keithroy Maynard 5 Rounds for Time 44 Box Step-ups (24/20) 12 Pushups 12 Air Squats On the last round complete 15 air squats instead of 12 Wear a vest (20/14) Background: This Firefighter Hero WOD is dedicated to Keithroy Maynard, FDNY, Engine 33, who was killed on September 11, 2001.
Thirsty for Fitness Thursday Strict Press (Weight) Complete a set every 2:00. Add weight each set if feeling good and using proper form. Less reps than last week so try to get a little heavier Set 1 – 3 Strict Press Set 2 – 3 Strict Press Set 3 – 3 Strict Press Into… Push
Warrior Woman Wednesday Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Metcon (AMRAP – Rounds and Reps) Core WOD 10:00 AMRAP 30 Mountain Climbers 10 Supermans 10 Half Kneeling Wood Choppers (Right w/ Single DB) 10 Half Kneeling Wood Choppers (Left w/ Single DB)
