Marvelous Monday Front Squat (Weight) 4×6 *all sets will be performed at 60% of your 3RM backsquat on 7/11/22. Metcon (Time) For Time: 1600m Run 30 Ring Rows (Horizontal) 10 Ring Dips 800m Run 20 Ring Rows 20 Ring Dips 400m Run 10 Ring Rows 30 Ring Dips 200m Run LVL1: Ring Rows (incline)/Banded Ring
Saturday Community Wod Metcon (AMRAP – Rounds and Reps) 12 Min Amrap: 12 Plate G2OH@45/25 50 Ft Over Head Walking Lunges 12 Plate V-ups 50 Ft Over Head Walking Lunges 200 M Run *Rest 2:00* Metcon (Time) For time: 100 Hand Release Push-up 100 Air Squats 800 M Run
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
