HERO WOD FRIDAY Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70# In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. L1: Banded MU/2 Abmat HSPU L2: 4 C2B PU/Pike PU (using a box) L3: 4
Thursday Strength + Metcon Barbell Complex (Weight) 5 Sets 1 Clean + 1 Front Squat + 2 Split Jerks *rest 2:00 between sets Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips *Power or Squat Clean – notate in comments L1: Banded RD L2: Jumping Negatives L3: Box Dips
Wonderful Wednesday 3 Rep Max Strict Press (Weight) 3x3x3x3x3x3 *rest 2:00 between sets Metcon (Time) For Time: 100 Double Unders 10 Rope Climbs 120ft Handstand Walk 10 Rope Climbs 100 Double Unders L1: 5 RC/60′ HSW/5 RC L2: 30 K2E (on rope)/plank walk/30 Ring Rows
Terrific Tuesday!!! 3 Position Snatch (Weight) For 5 Sets High Hang, Hang, Floor Rest 2:00 between sets Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 5 Wall Walks 200m Hill Sprint 5 Strict Pullups 20 Unbroken Wallballs 20/14(pick a WB you can execute 20 unbroken reps with) *rest :30 between rounds
Manic Monday! BACK SQUAT (Weight) 6×3 Rest 2:00 between sets Metcon (AMRAP – Reps) 4 Rounds for Reps 1:00 Max effort calorie row 1:00 Max effort pistols 1:00 Max effort burpee box jump overs 1:00 Max effort T2B 1:00 Rest
