Hero WOD Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24" In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 Intermediate Complete as many rounds as possible in 20 minutes of: 10 Push Presses (95/65
Strength + MetCon Shoulder Press (Weight) Warm Up Set: 5 @ 45% – 5 @ 55% – 3 @ 65% Working Set: 3 @ 80% – 3 @ 85% – 3+ @ 90% Deadlift (Weight) Warm Up Set: 5 @ 45% – 5 @ 55% – 3 @ 65% Working Set: 3 @ 80% –
Warrior Women Wednesdays Metcon (AMRAP – Reps) CoreWOD: Death By: V-Ups 12min time Cap Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats Beginner Every minute on the minute for 20 minutes perform: 3 Jumping Pull-Ups 6 Incline Push-Ups 9 Air Squats Warm-up Mobility
Strength + MetCon Back Squat (Weight) Back Squat: Warm Up Set: 5 @ 45% – 5 @ 55% – 3 @ 65% Working Set: 3 @ 80% – 3 @ 85% – 3+ @ 90% Metcon (Time) 2RFT 50 Wall Ball Shots 20/14 40 Sit Ups 30 Hang Power Cleans 95/65 20 Lateral Burpees over
Manic Monday Metcon (3 Rounds for reps) 5min AMRAP 400m Run 6 Burpee Box Jump Overs 24/20 6 Pull Ups 6 Thrusters 95/65 60 Double Unders – Rest 2mins – 5min AMRAP 300m Run 8 BBJO 8 Pull ups 8 Thrusters 80 DU – Rest 2mins – 5min AMRAP 200m Run 10 BBJO 10 Pull
