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.
Thursday Strength and Metcon Bench Press (Weight) Every 3 Minutes for 12 Min 4 x 4 at 80-85% After each set of bench 6 strict pullups or 1 legless rope climb Metcon (Time) 4 Rounds for Time: 50 Double Unders 20/18 Cal Row 15 Russian Swing into American Swings 50/35# (1 Russian Swing + 1
Girl WOD Wednesday Metcon (Time) Core: 3 Rounds 30 Seconds (per side) Side Elbow Plank 12 Alternating Deadbug 12 Alternating Bird Dog Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#
Tuesday Strength + Metcon Deadlift (Weight) Every 3 Min for 12 Min 4 x 4 reps @65-70% Light to Moderate or 65-70% of your 1RM 4×6-8 Ring Dips after each set of deadlifts (strict or kipping) Metcon (Time) 5 Rounds 6 Barbell Power Clean & Jerk 85#/60# 4 Barbell Thrusters 85#/60# Rest 2 Minutes 5
Manic Monday
