Saturday Community Wod Metcon (AMRAP – Rounds and Reps) 7 Min Amrap: 12/10 Cal Row, Bike, Ski 12 Dumbbell Thrusters@35/25 12 Sit-ups Rest 2:00 7 Min Amrap: 12 Russian Kettle Bell Swings@53/36 12 Alt KB Front Rack Lunges 200 M Hill Sprint Rest 2:00 RX+ 50/35, GHD or Weighted Situps(med ball)20/14 RX+ 70/53 Metcon (Time)
Hero WOD Friday!!! Metcon (AMRAP – Rounds and Reps) Cilliro AMRAP in 24 minutes 10 Hang Power Cleans (95/65 lb) 22 Air Squats 14 Burpees
Thursday Strength + Metcon Bench Press (Weight) Complete 1 Set every 2:30 min Bench Press 5 x 4 Reps Metcon (AMRAP – Reps) 12:00AMRAP Ascending ladder, go as far as possible – 1-2-3-4-5… Chest to Bar Pull Ups Dumbbell Step Ups (alternating) (50#/35#) (24/20") *score will be total reps completed
Warrior Woman Wednesday Metcon (Time) Dynamic Midline 3 Rounds For Time 10 Alternating Plank Shoulder Taps 10 Plank Push Ups :30 Plank Hold Rest 1:00 Metcon (Time) Heather 3 Rounds For Time 550m Row 12 Deadlifts 255/155 21 Ring Dips
Tuesday Strength + Metcon Jerk Complex (Weight) Every 2 Minutes x 6 1 Push Jerk 1 Split Jerk *add weight each set starting at 60-65% of your Push Jerk 1 Rep Max or staring at a light/moderate weight *record heaviest set in Wodify Metcon (4 Rounds for reps) Every 3:00 x 4 8 Single Arm
