Strength EMOM + METCON Strength (Weight) EMOM for 14: Odd: Hi-Hang Squat Snatch (at the hip crease) + Hang Squat Snatch (at the knee) Even: 10-15 Push-ups *record heaviest complex weight in Wodify Metcon (Time) FOR TIME: 25 Power Snatches 95/65 25 T2B 20 PS 20 T2B 15 PS 15 T2B 10 PS 10 T2B
Tuesday Strength + Metcon Back Squat (Weight) 5×4 + ME set Rest 2:00 Increase the load 5-10lbs heavier than last week’s 5×5 on all working sets; take 20 lbs. off the last set to do max effort set; record weight in Wodify and reps in comments Metcon (AMRAP – Rounds and Reps) 15 AMRAP: 10
Marvelous Monday Metcon (Time) FOR TIME: Row 1,000m 60 ft. Suitcase Lunge 2 DB 50/35# 60 ft. HSW Row 800m 60 ft. Suitcase Lunge 60 ft. HSW Row 600m 60 ft. Suitcase Lunge 60 ft. HSW Row 400m 60 ft. Suitcase Lunge 60 ft. HSW Row 200m 60 ft. Suitcase Lunge 60 ft. HSW Lv
Saturday Community Wod Metcon (AMRAP – Rounds and Reps) 10 Min Amrap: 10 Devils Press @35/25 20 Dumbbell Walking Lunges 200 M Run *Rest 2:00* 10 Min Amrap: 14 Wall Ball Shots@20/14 12 Hand-Stand Push-ups 10 Cal Row Two Dumbbells for Devil’s Press and Walking Lunges
HERO WOD FRIDAY Metcon (Time) "Tommy V " (with a twist…and a partner) 800m Run Buy In 21 Thrusters 115/75 12 Rope Climbs 15 Thrusters 9 Rope Climbs 9Thrusters 6 Rope Climbs 800m Cash out *each partner has a barbell *each partner will complete all thrusters *partner 1 thrusters while partner 2 holds their barbell
