Tuesday Strength + Metcon 1 RM DEADLIFT (Weight) 20:00 To Find 1RM Deadlift (Suggestions for warming up to getting to a Heavy Single/Max). 8 Reps @ 40% 5 Reps @ 50% 5 Reps @ 60% 3 Reps @ 75% 1 Rep @ 85% 1 Rep @ 90 % Metcon (AMRAP – Reps) 12 Min AMRAP
Manic Monday Metcon (AMRAP – Rounds and Reps) AMRAP 20 Min 8/6 Calories Any Machine 6 Lateral Burpee Over Bar 4 Power Cleans, 165/115 lbs 6 Lateral Burpee Over Bars 8/6 Any Machine Calories Rest 1 min
Community WOD Metcon 20 Minute AMRAP(Rounds and Reps) 400m Run 25 KBS 53/35 15 TTB 10 Box Jumps 30/24
HERO WOD FRIDAY Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70# In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
Thursday Strength and Metcon Bench Press (Weight) Every 3 Minutes for 12 Min 4 x 4 at 80-85% After each set of bench 6 strict pullups or 1 legless rope climb Metcon (Time) 4 Rounds for Time: 50 Double Unders 20/18 Cal Row 15 Russian Swing into American Swings 50/35# (1 Russian Swing + 1
