Core WOD Wednesday Metcon (Weight) Core Carry: 4rds :30 Heavy Front Rack Carry Rest :30 :30 Heavy Farmer Carry Rest :30 Metcon (Time) Annie With a Twist: 50 Double Unders 25 AbMat Situps 100m Run 40 DU 20 Sit Ups 100m Run 30 DU 15 Sit ups 100m Run 20 DU 10 Sit ups 100m
On Tuesdays We Squat Back Squat (4×8) Complete one set every 2:30 Deload – Around 65-70% of your 1RM Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP: 10/8 Row for Calories 8 Hang Power Cleans, 95/65# 6 Front Rack Lunges (3/side) 95/65# 4 Toes-to-bars 8 Hang Power Cleans, 95/65 lbs 6 Front Rack Lunges
Hero WOD Monday Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24" 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 Minute In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
Saturday Community WOD Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP: 15 Wall Ball Shots@20/14 12 Weighted Box Step Overs@24/20 (Med Ball 20/14) 10 Cal Row/Ski/Bike Rest 2:00 9 Min AMRAP: 18 Alt Hang Dumbbell Snatches @35/25 18 Hand Release Push-up 18 Alt Dumbbell Walking Lunges (1 DB) Rest 2:00 3 Min AMRAP: 3
HERO WOD FRIDAY Emily (Time) 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served
