Warrior Woman Wednesday Metcon (AMRAP – Rounds and Reps) Row Cindy Row 20:00 AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats 20 Cal Row Metcon 3 Rounds (12 Min Total) 40 Seconds Work 20 Seconds Rest for – Flutter Kicks – Forearm Side Plank with Hip Drop (Left) – Forearm Side Plank with
Tuesday Strength + Metcon Power Clean (Weight) Every 2 Min x 5 Rounds 2 Touch and go Power Cleans. *Building to a moderate weight *Record heaviest lift in Wodify Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Bent Over Row 95#/65# 30 Back Rack Step Ups 95#/65# 400 Meter Run
Magnificent Monday Metcon (AMRAP – Rounds and Reps) 22:00 AMRAP 15 Toes to Bar 10/8 Any Machine Cals 9 Hang Power Snatches 95#/65# 6 Strict Handstand Push Ups
Saturday Community Wod Metcon (AMRAP – Rounds and Reps) 9 Min Amrap: 12/10 Cal Row 10 Power Cleans@95/65 8 Bar Facing Burpees Rest 2:00 9 Min Amrap: 12 Single Arm Dumbbell Hanging Snatches@35/25 12 DB Goblet Squats 12 Box Jump Over@24/20 Rest 2:00 Sprint 400 M Rest 1:00 Sprint 300 M Rest 0:30 Sprint 400
HERO WOD FRIDAY DVB (Time) For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20-lb. medicine ball Then, 4 rounds of: 10 wall-ball shots 1 rope ascent Run 400 meters with a 20-lb. medicine ball Then, 2 rounds of:
