Saturday Community Wod Metcon (AMRAP – Rounds and Reps) Dressed to the 9’s with a Partner! Partner 1, works, Partner two holds Med ball in a squat 9 Min Amrap: 6 Clean & Jerks@135/95 12 Pull-ups 18 Wall Ball@20/14 200 Meter Med Ball Run Rest 2:00 9 Min Amrap: Partner 1, works, Partner two holds
HERO WOD FRIDAY Jason (Time) 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
Thursday Strength + Metcon Strength (Weight) Take 20 Minutes to Build Up to: Heavy Single Barbell Power Clean & Jerk – OR – Barbell Squat Clean & Jerk You can Power or Squat the Clean; Push or Split the Jerk – whichever combination allows you to work up to a heavy weight with solid technique.
Girl WOD Wednesday Metcon (AMRAP – Rounds and Reps) Core: 10 Min AMRAP 20 Second Hollow Hold 15 Hollow Rocks 20 Plank Shoulder Taps (L/R=1) Metcon (Time) Front Squat Nancy 5 Rounds for Time 400 m run 15 Front Squat 95/65lbs
Tuesday Strength + Metcon Metcon (AMRAP – Rounds and Reps) 12 Min For Quality 16 x Dual DB or KB Bent Over Row (as heavy as you can to keep good form) 16 x Alternating Pistols 6-8 x Strict Pull Up Metcon (AMRAP – Rounds and Reps) 12 MIN AMRAP: Buy in : 200 Single
