HERO WOD FRIDAY Metcon (Time) "Cookie" 4 Rounds for Time 43 Elevated Push-Ups (24/20 in) 19 Box Step-Ups (per leg) with Kettlebell (24/20 in, 18 lb) 10 Burpee Pull-Ups 505 meter Row Cash-Out: Exclaim "for the Paratrooper in the Sky" and 1 Elevated Push-Up (24/20 in)
Thursday Strength + Metcon 3 Position Power Snatch (Weight) Take 12 minutes to build to a heavy complex 1 Below the Knee +1 Above the Knee +1 High Hang Metcon (Time) 8 Rounds For Time 8 Devil Forward Lunges 50/35# 16 Box Jump Overs *20 Min Time Cap. ** Devil Lunge = DB in each
Warrior Woman Wednesday Metcon E2MOM x 3 (Every 2nd Minute on the Minute) -10 Ab Roll Outs (Barbell) Metcon (Time) Broken Andi For Time: 40 hang power snatches 40 push press 40 sumo deadlift high pulls 40 front squats 30 hang power snatches 30 push press 30 sumo deadlift high pulls 30 front squats 20
Tuesday Strength + Metcon Pressing Complex (Weight) Complete a set every 3:00 for 12:00 1 Push Press + 2 Push Jerk ***Building in Weight ***Record Max weight in Wodify Metcon (Time) 4 Rounds for TIme 40 Double Unders/60 Single Unders 10 Push Jerks 115#/80# 20 Wall Balls 20/14#
Manic Monday Metcon (AMRAP – Rounds and Reps) 22 Min AMRAP 12/10 Cals 10 Bar Facing Burpees 8 Deadlifts 10/8 Cals 8 Bar Facing Burpees 6 Front Squats 8/6 Cals 6 Bar Facing Burpees 4 Shoulder to Overhead REST 2 Min RX: 165/95#
