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
Manic Monday Metcon (AMRAP – Reps) 6 Rounds for Reps 1 Minute: Rope Climbs 1 Minute: KB Snatches 53/36 1 Minute: Cal Row 2 Min Res
Saturday Community WOD! Metcon (AMRAP – Rounds and Reps) Hulk-ish work with a little cardio A 20 Min Amrap: 3 Deadlifts@115/85 5 Hang Power Cleans 7 Push Press 9 Burpee Box Jump Overs@24/20 RX+ 135/105
