Manic Monday!
Manic Monday! BACK SQUAT (Weight) 6×3 Rest 2:00 between sets Metcon (AMRAP – Reps) 4 Rounds for Reps 1:00 Max effort calorie row 1:00 Max effort pistols 1:00 Max effort burpee box jump overs 1:00 Max effort T2B 1:00 Rest
Manic Monday! BACK SQUAT (Weight) 6×3 Rest 2:00 between sets Metcon (AMRAP – Reps) 4 Rounds for Reps 1:00 Max effort calorie row 1:00 Max effort pistols 1:00 Max effort burpee box jump overs 1:00 Max effort T2B 1:00 Rest
Saturday Community Wod Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP: (Single Kettel Bell) 10 KB Summo Deadlift High Pulls@53/36 20 Goblet Squats 100 M KB Suitcase Carry *Rest 2:00* 10 Min AMRAP: 6 Power Snatches@95/65 8 Handstand Push-ups 10 Wall Ball Shots@20/14 12 Box Jump Overs@24/20 RX+ 70/53, 115/85
HERO WOD FRIDAY RJ (Time) 5 Rounds for time of: 800m Run 5 Rope Climbs, 15′ 50 Push-ups In honor of Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, died on Wednesday, March 24, 2010 L1: 3 RC/30 Push-ups L2: 10 K2E on the rope performed one at
Thursday – How much cha bench!? Bench Press (Weight) Bench Press 5×5 + :30 Handstand Nose & Toes Hold -Rest 2:00 between sets *Heels against the wall plank hold if one cannot maintain a HS hold. Metcon (Time) Metcon: For Time Partner Heavy Karen 150 Wallballs 30/20# Everytime you break, both partners do 15 burpees
Wonderful Wednesday Clean Work (Weight) EMOM 14: Odd: 3 Position Power Clean: Hi-hang (hip crease), Hang (knee), & floor Even: 10 Box Jumps *record heaviest complex Metcon (AMRAP – Rounds and Reps) AMRAP 20: 5 Strict Pull-ups 200m Hillsprint 10 Ring Dips 1:00 ME Sprint Assault Bike 15 GHD Sit-ups
