HERO WOD FRIDAY Miron (Time) 5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body weight Mirosław "Miron" Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his
Thursday Strength + Metcon Barbell Work (Weight) Every 3 Min for 9 Min 2 Power Cleans + 1 Front Squat – Working up to a moderate-challenging weight for today. Right INTO Every 3 Min for 9 Min 2 Reps of Pause Dip Push Jerk (1 Second Pause at the bottom) *record push jerk weight to
Warrior Woman Wednesday Metcon 3 Rounds for quality of: 10 Cat Cows 20 Plank Shoulder Taps 10 Thread the Needle Per Side 15 Bird Dogs Starfish Side Plank, L 20 secs/R 20 secs Metcon (Time) Karen with a twist For time: 150 Wall Balls, 20/14 lbs Every time you break complete: 10 Push Ups
Tuesday Strength + Metcon Snatch Complex (Weight) Every 2:00 for 6 Min complete 3 Barbell Muscle Snatches THEN Every 2:00 for 6 Min Complete 1 Hang Power Snatch + 1 Squat Snatch Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP: 8 thrusters (155/105 lb) 2 rope climbs 12 box jumps (24/20 in)
Manic Monday Metcon (AMRAP – Reps) 4 Rounds : 1:00 Max Calorie Row 1:00 Max Eye Level Kettlebell Swings 53/35# 1:00 Max Ab Mat Sit Ups 1:00 Max Hang Power Cleans 95/65# 1:00 Rest *score is total reps for all 4 rounds
