HERO WOD TUESDAY Hall (Time) 5 Rounds for time of: 3 Cleans, 225# 200m Sprint 20 Kettlebell Snatches, 1.5 pood (10 each arm) Rest 2 minutes In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
Hero WOD Monday Marston (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 405/275-lb. deadlift, 1 rep 10 toes-to-bars 15 bar-facing burpees Post rounds completed to comments.
Saturday Community Wod Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP: 12/10 Cal Row 20 Alt DB Snatches @35/25 20 AB Mat sit-ups Rest *2:00* 9 Min AMRAP 20 Wall Ball shots@20/14 10 Pull-ups 200 M Run RX+ 50/35, GHD, C2B Pull-ups
HERO WOD FRIDAY Wittman (Time) Seven rounds: 1.5 pood/ 1 pood Kettlebell swing, 15 reps 95/65 pound Power clean, 15 reps 15 Box jumps, 24"/20" box Post total time. In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
Thursday Strength + Metcon Metcon (Time) Row: 2000m Row For time Dumbbell Strict Press (Weight) Using 2 Dumbbells 1 Set Every 2:30 x 5 10-10-5-5-5 *weight will stay the same for each set Metcon (Time) 3 Rounds 15 Weighted Wallball Sit Ups (20/14) 5 Wall Walks
