WOD

Manic Monday

Community Partner Wod! Metcon (Time) Fort time, Teams of 2. Partner 1 works, Partner 2 Rests Runs are done together 3 Rds: 400 M Run 40 DBL Dumbbell thrusters@35/25 300 M Run 30 Alt Dumbbell Snatches@35/35 200 M Run 20 Pull-ups 100 M Run 10 Burpee Box Jump Overs@24/20 *Rest 1:00 Min* Work is to

HERO WOD FRIDAY Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155# In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004

Thirsty Thursday anyone? Back Squat (Weight) Backsquat 1×10 @60% 1×8 @70% 1×8 @75% 1×8 @80% Rest 1-2 minutes Front Squat (Weight) Frontsquat 1×5 @60% 1×5 @65% 1×5 @70% 1×5 @70% Rest 1-2 minutes No belts. Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Wonderful Wednesday Metcon (Weight) EMOM 10: Odd: 5 Strict Press (start at a moderately challenging weight) *add final strict press weight to wodify Even: 5 Strict Pull-ups (if you are able to easily string 5 strict pull-ups, then either do them as weighted pull-ups or perform strict c2b pull-ups). Metcon (AMRAP – Rounds and Reps)