Washboard Wednesday Metcon (Time) Core WOD Core: 2 Rounds 30 Second Chin Over Bar Hold (accumulated) 30 Second Plank Saws 20 Alternating V-Up 1 Minute Superman Hold Metcon (Weight) Gwen: 15-12-9 Reps for Load Clean-and-Jerks (unbroken) Rest as needed between sets Each set must be UNBROKEN (i.e., do all 15 without dropping the barbell), but
Tuesday Deadlift (Weight) Every 3 Min for 12 Min 4 x 6 @ 70-75% of 1 RM Building to a Moderate Weight or 70-75% of your 1 Rep Max Metcon (AMRAP – Rounds and Reps) 3 Rounds of 5 Min AMRAP 500 Meter Row Then in the remaining time with a single dumbbell complete rounds
Come get some, Monday! Metcon (Time) 5 Rounds for Time 100-meter sprint 10 Squat Clean Thrusters (115/75 lb) 15 Kettlebell Swings (2/1.5 pood) 100 meter Sprint 2 minutes Rest Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine
Saturday Community WOD Metcon (Time) Chipper…sort of! For Time: 50 Wall Ball @20/14 40 Hand Release Push-ups 30 Sit-ups 20 Power Cleans@95/65 10 Lateral Burpees the bar 20 Power Cleans 30 Sit-ups 40 Hand Release Push-ups 50 Wall Ball RX+ 135/95 GHD Sit-ups
HERO WOD FRIDAY Metcon (AMRAP – Rounds and Reps) Dorie AMRAP (with a Partner) in 20 minutes Buy In: 150 meter Partner Carry (each) Then: Partner A completes 1 round of: 15 American Kettlebell Swings (53/35 lb) 10 Burpees 5 Ground-to-Overheads (95/65 lb) While Partner B performs: Max Wall Ball Shots (20/14 lb) Partners rotate
