Warrior Woman Wednesday Metcon (AMRAP – Rounds and Reps) Core WOD 10:00 AMRAP 20 Russian Twists :30 Hollow Hold 20 Alternating V-Ups :30 Sec Hollow Rocks Rest as needed Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#
Terrific Tuesday!!! BACK SQUAT (Weight) 4×5 4 Back Squats every 2:30 for 5 sets Build to 75% of 1RM Metcon (AMRAP – Rounds and Reps) 5 Rounds for Time(20min Cap) 60 Double Unders 14 Dumbbell Snatches 50/35 10 Box Jumps 24/20
Manic Monday Metcon (AMRAP – Reps) 7 Rounds 1:00 Max Rep Lateral Lunges 1:00 Max Rep Mountain Climbers 1:00 Max Rep Russian KBS (70/53) 1:00 Max Cal Row Rest 2:00 between rounds
Saturday Community Wod, Jan 29th 2022 2 Back Squats, 2 Front Squats (Weight) 12 EMOM Odd: 2 Back Squats Even: 2 Front Squats Weight (build, first two RDS, stick with weight for remaining) From the Rack, or Ground Metcon (AMRAP – Rounds and Reps) 18 Min Amrap: 200 M Run 50′ Over Head Plate Walking
HERO WOD FRIDAY Let’s get ready for the weekend! Carse (Time) For Time: 21-18-15-12-9-6-3 Clean, 95# / 65# Double-Unders Deadlift, 185# / 135# Box Jumps, 24"/20" Begin each round with a 50 meter Bear crawl. In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8,
