Hero WOD Donny (Time) 21-15-9-9-15-21 Deadlift, 225# Burpee In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011 Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads, IT band, Hamstring)
Snatch Complex + MetCon Metcon (Time) 5 RFT: 8 Overhead Walking Lunge 95/65 8 Lateral Burpees over Bar 8 Snatches Rx+ 135/95 Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads, IT band, Hamstring) – 100 Banded Face Pulls
Warrior Women Wednesdays Metcon (AMRAP – Reps) CoreWOD: Tabata :20 sec Hi-Lo Planks :10 Sec Plank Hold Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads,
Clean Complex + MetCon Metcon (Time) For Time: 30 Cal Row 25 Hand Release Push Ups 20 Cal Row 15 HRPU 10 Cal Row 5 HRPU 800m Run
Monday Madness Metcon (AMRAP – Rounds and Reps) 25min AMRAP Buy In: 143 Double Unders 18 Wall Ball Shots 20/14 9 Snatches 135/95 3 Chest 2 Bar 11 Front Squats 135/95 RX+ (155/105) (BMU) Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads, IT band,
