Saturday Community Wod
Saturday Community Wod Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP: 12/10 Cal Row 20 Alt DB Snatches @35/25 20 AB Mat sit-ups Rest *2:00* 9 Min AMRAP 20 Wall Ball shots@20/14 10 Pull-ups 200 M Run RX+ 50/35, GHD, C2B Pull-ups
Saturday Community Wod Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP: 12/10 Cal Row 20 Alt DB Snatches @35/25 20 AB Mat sit-ups Rest *2:00* 9 Min AMRAP 20 Wall Ball shots@20/14 10 Pull-ups 200 M Run RX+ 50/35, GHD, C2B Pull-ups
HERO WOD FRIDAY Wittman (Time) Seven rounds: 1.5 pood/ 1 pood Kettlebell swing, 15 reps 95/65 pound Power clean, 15 reps 15 Box jumps, 24"/20" box Post total time. In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
Thursday Strength + Metcon Metcon (Time) Row: 2000m Row For time Dumbbell Strict Press (Weight) Using 2 Dumbbells 1 Set Every 2:30 x 5 10-10-5-5-5 *weight will stay the same for each set Metcon (Time) 3 Rounds 15 Weighted Wallball Sit Ups (20/14) 5 Wall Walks
Warrior Woman Wednesday Metcon (Time) CORE 3 Sets 15 Glute Bridges 10/Per Side Bird Dogs 15/Side Plank Leg Lifts Metcon (Time) Karabel 10 Rounds 3 Power Snatches (135/95#) 15 Wallball Shots (20/14#) *18:00 cap
Tuesday Strength + Metcon Front Squat (Weight) 1 Set Every 2:00 x 6 Adding Weight Each Set. Building to a challenging/Heavy Single for today. 5-5-3-3-1-1 *record heavy single in Wodify Metcon (Time) 3 Rounds for Time 800 Meter Run 30 Hand Release Push Up
