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
HERO WOD FRIDAY Foo (AMRAP – Rounds and Reps) 13 Bench Presses, 170# Then complete: 20-Minute AMRAP of: 7 Chest-To-Bar Pull-ups 77 Double-Unders 2 Squat Clean Thrusters, 170# 28 Sit-ups In honor of Sgt. Gary "Foo" Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013.
Thursday Strength + Metcon Deadlift (Weight) 12:00 to build to a heavy 3 rep deadlift Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 1 Ring or Bar Muscle Up 6 Deadlifts (225/155#) 12/9 Cals on Rower
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