Midline Madness Metcon (Time) 4 Rounds: Kettlebell Side Bends (70/53) Russian Twist (45/25) Hollow Hold :30sec Metcon (Time) 5 Rounds for Time 10 GHD Sit Ups 15 Overhead Squats 95/65 15/12 Cal Row LvL 3: (PVC sit ups)(75/55)(12/10) LvL 2: (AbMat situps)(65/45)(10/8) LvL1: (Heel Taps)(45/35)(8/6) Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row
Strength + MetCon Back Squat (12mins to fine 1RM!) Metcon (Time) 4 Rounds for Time 200m Run 25 Wall Ball Shots 20/14 15 Double KB Deadlift 53/36 10 Box Jumps 24/20 RX+ (70/53)(30/24) LvL 3: (14/10)(36/26)(Step Ups) LvL 2: (10/8)(26/18)(20/18) LvL 1: (Wall Taps)(18/10)(18/12) Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool
Manic Monday Metcon (2 Rounds for reps) 12min AMRAP 100m Run 5 Push Press (95/65) 10 Front Rack Lunges 8 Burpee Pull Ups – Rest 2mins – 12min AMRAP 200m Run 7 Front Squats (95/65) 3 Snatches 9 Lateral Burpees over the Bar LvL 3: 75/55 LvL 2: (65/45) (Banded Strict Pull Ups)(Step Overs) LvL
Saturday Community Partner Wod Metcon Metcon (Time) 600 M Run 60 Alt DB Snatches @50/35 60 Wall Ball Shots @20/14 400 M Run 40 Box Jumps @24/20 40 Wall Ball Shots 300 M Run 30 Pull-Ups 30 Wall Ball Shots 200 M Run 20 Toes 2 Bar 20 Wall Ball Shots 100 M Run 100
Hero WOD Adle (Time) 4 Rounds for Time 6 Dumbbell Lungesters (2×35/20 lb)* 29 Up-Downs 200 meter Shuttle Sprints (4×50 m) *1 Lungester consists of 1 Left-Leg Lunge, 1 Right-Leg Lunge, 1 Thruster This workout is dedicated to Lance Corporal Patrick Ryan Adle, a former star football and lacrosse player at Fallston High School who
