Tuesday Strength + Metcon Squat Clean (Weight) Build to a Heavy Squat Clean 1 Squat Clean every 90 Seconds for 8 sets (1-1-1-1-1-1-1-1) Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Clusters (95/65) Hollow Rocks Lateral Barbell Burpees
Manic Monday Metcon (AMRAP – Rounds and Reps) AMRAP 25 MIN 1 Rope Climb 4 Power Snatches (135/95#) 8 Box Jump Overs (24/20") On the 5-10-15-20 Min 200 Meter Run
Saturday Community WOD Open to the Public!!! Metcon (Time) 4 Rounds for Time 200m Run 12 Russian KBS 53/36 50ft Front Rack Walking Lunge 12 Pullups 50ft Front Rack Walking Lunge 12 Hand Release Pushups *rest 1:00 between rounds
Hero WOD Friday Omar (Time) For Time: 10 Thrusters, 95# 15 Bar-Facing Burpees 20 Thrusters, 95# 25 Bar-Facing Burpees 30 Thrusters, 95# 35 Bar-Facing Burpees In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
Thursday Strength + Metcon Push Press (Weight) 15:00 to complete Set 1 – 3 reps Set 2 – 2 reps Set 3 – 1 rep Set 4 – 1 rep Set 5 – 2 reps Set 6 – 3 reps *add weight until you reach your heavy single then decrease the weight as you go
