Saturday Community Wod Metcon (AMRAP – Rounds and Reps) 9 Min Amrap: 12/10 Cal Row 10 Power Cleans@95/65 8 Bar Facing Burpees Rest 2:00 9 Min Amrap: 12 Single Arm Dumbbell Hanging Snatches@35/25 12 DB Goblet Squats 12 Box Jump Over@24/20 Rest 2:00 Sprint 400 M Rest 1:00 Sprint 300 M Rest 0:30 Sprint 400
HERO WOD FRIDAY DVB (Time) For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20-lb. medicine ball Then, 4 rounds of: 10 wall-ball shots 1 rope ascent Run 400 meters with a 20-lb. medicine ball Then, 2 rounds of:
Thirsty Thursday Deadlift (Weight) Take 15 minutes to find a heavy set of 5 Deadlift Metcon 12:00 EMOM – every minute on the minute for 12 minutes Min 1: 20 Double Unders or 20 DB Hop Over and 8 Deadlifts 155/95 Min 2: 20 Double Unders or 20 DB Hop Overs + 14 V-Ups
Warrior Woman Wednesday Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups record number of pullups in comments Metcon Dynamic Midline Finisher 2 Rounds :45 Seconds Work/ :15 Seconds Rest -Scissor Kicks -Single Arm Dumbbell Overhead Hold (switch arms on second round) -Dumbbell Plank Pull-Thru *no measure. pick a challenging
Tuesday Strength + Metcon Clean Complex (Weight) Take 12 minutes to build up to a heavy complex of: 1 Hang Power Clean + 1 Hang Squat Clean *record heaviest complex in Wodify Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 12 Power Cleans 95/65# 12 Bent Over Rows 8 Hang Squat Cleans 8 Bent
