HERO WOD FRIDAY Josie (Time) Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014. For time, wearing a 20-lb. vest: 1-mile
Thursday Strict Press (Weight) Complete a set every 2:00 (First 3 sets are Strict Press Last 3 sets are Push Press) Set 1: 4 Strict Press Set 2: 4 Strict Press Set 3: 4 Strict Press Directly into… Push Press (Weight) Set 4: 6 Push Press Set 5: 6 Push Press Set 6: 6 Push
Warrior Woman Wednesday Metcon (AMRAP – Rounds and Reps) Core WOD 10:00 AMRAP 20 Russian Twists :30 Hollow Hold 20 Alternating V-Ups :30 Sec Hollow Rocks Rest as needed Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#
Terrific Tuesday!!! BACK SQUAT (Weight) 4×5 4 Back Squats every 2:30 for 5 sets Build to 75% of 1RM Metcon (AMRAP – Rounds and Reps) 5 Rounds for Time(20min Cap) 60 Double Unders 14 Dumbbell Snatches 50/35 10 Box Jumps 24/20
Manic Monday Metcon (AMRAP – Reps) 7 Rounds 1:00 Max Rep Lateral Lunges 1:00 Max Rep Mountain Climbers 1:00 Max Rep Russian KBS (70/53) 1:00 Max Cal Row Rest 2:00 between rounds
