Saturday Community WOD Metcon (AMRAP – Rounds and Reps) Come on out and meet the folks from the CompTrain Road Tour. Heats start at 9am. CompTrain Standard 5:00 AMRAP 10 Thrusters 10 Bar Facing Burpees 10 Power Cleans 10 Bar Facing Burpees 10 Hang Power Snatch 10 Bar Facing Burpees RX – 95/65
Hero WOD Bull (Time) 2 Rounds for time of: 200 Double-Unders 50 Overhead Squats, 135# 50 Pull-ups 1-Mile Run In honor of U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, was killed on May 5, 2010 Mobility Cash Out Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) –
Strength + MetCon Shoulder Press (5×5 + 20 Banded Pull Aparts Every :90sec) Metcon (2 Rounds for reps) 5min AMRAP 2 Hang Squat Cleans 135/95 3 Handstand Pushups 5 Burpees over Bar -Rest 2min- 5min AMRAP 2 Hang Squat Cleans 155/105 3 Handstand Pushups 5 Burpees over Bar LvL 3: (95/65)-(Box HSPU) LvL 2: (75/55)-(Pike
Midline Madness Metcon (Time) 5 Rounds: 8 Hollow Rocks 10 Hi-Lo Planks :30sec Lo Plank Hold Metcon (AMRAP – Rounds and Reps) 12min AMRAP 8 Wall Balls 20/14 12 V-Ups 16 Burpees 20/18 Cal Row LvL 3: (18/16 Cal) LvL 2: (14/12 Cal) LvL 1: (10/8 Cal) Mobility Cash Out Mobility Cash Out: – 2min
Strength + MetCon Deadlift (5×5 + 20 Banded Good Mornings Every :90s) Metcon (Time) 5 Rounds for Time: 6 Dumbbell Hang Clean and Jerks 35/25 6 Double Dumbbell Front Squats 200m Run Rx+ 50/35 LvL 3: (25/20) LvL 2: (20/15) LvL 1: (15/10) Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down
