Saturday Community WOD Open to the Public!!! Metcon (Time) Partner WOD For Time: 150 Mountain Climbers 140 Walking Lunges 45 Pistols 125 Sit-ups 50 Up Downs 60 Shoulder Taps 100 Burpees 36min Cap *one partner works while the 2nd rests
HERO WOD FRIDAY Zeus (Time) 3 Rounds For Time: 30 Wall Ball Shots (20/14 lb) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (20 in) 30 Push Presses (75/55 lb) 30 calorie Row 30 Push-Ups 10 Back Squats (bodyweight) In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on
Thursday Hatch Cycle Back Squat Week 9B (Weight) 1×5@65% 3×5@75% Hatch Cycle Front Squat Week 9B (Weight) 4×5@65% Metcon (AMRAP – Rounds and Reps) 15 AMRAP: 10 Strict Pull-ups 20 Dbl DB Step-ups 50/25 30 Double-unders LVL1: Banded Strict PU LVL2: Inverted Barbell PU LVL3: Ring Rows 30 DU=Single/Single/DU or DU attempt up to 15
Wonderful Wednesday Split Jerk Werk (Weight) EMOM 11: Odd: 3 Split Jerks *Warm-up to 70% of 1 RM Split Jerk & increase load every set thereafter; AHAP Even: 1 Legless Rope Climb Scale: 1 Rope Climb or 3 Tarzan Pulls *record heaviest weight in Wodify Metcon (Time) 5 RFT: 400m Run 15 Deadlifts 135/95 The
Tuesday Snatch Work (Weight) 5×3 UB High-Hang Snatches (full squat) -Rest 2:00 btwn. sets *Start at 55-60% of 1RM Snatch & increase load every set" Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# LVL1: Jumping Ring MU+Dip LVL2: Asst. RMU+Dip LVL3: Pull-up+Dip (ring
