You’re About to be Thirsty Thursday Snatch and OHS (Weight) 16:00 EMOM Odd – 2 Power Snatches Even – 2 – 1 Hang Snatch + 2 OHS Pick a weight and stick with it or add each time. Whichever is comfortable and allows you to move with proper form. Metcon (AMRAP – Rounds and Reps)
Wonderful Wednesday Metcon Core WOD Tabata x 2 A) Hollow Rocks Hollow Hold B) Low Plank High Plank Side Plank Other Side Plank Metcon (Time) Big Helen 3 Rounds For Time 400m Run 21 KBS (53/35) 12 Chest 2 Bar Pullups
LET’S MAKE THIS A TERRIFIC TUESDAY BARBELL COMPLEX (ADD WEIGHT EACH ROUND) EVERY :90 FOR 10 ROUNDS (15:00 TOTAL) 1 POWER CLEAN + 1 FRONT SQUAT + 2 JERKS AT THE 15:00 MARK SPEND 5 MINUTES HITTING 1 POWER CLEAN + 1 JERK Metcon (AMRAP – Reps) 5 ROUNDS Every 2:00 200m Run Max Rep
Manic Monday Metcon (AMRAP – Rounds and Reps) 40:00 AMRAP 25 Burpees 25 Weighted Step Ups (25/35) 25 Med Ball Situps (14/20) 25 Russian KBS (35/53) 25 Box Jump Overs 25 Med Ball Cleans (14/20) Rest 1:00 between rounds
Saturday Community Wod Metcon (AMRAP – Rounds and Reps) 8 Min Amrap: 8 Alt DB Snatches @50/35 8 Goblet Squats 8 Box Jump Overs @24/20 Rest 2:00 Mins 8 Min Amrap: 6 Hang Power Cleans @135/95 12 Wall Ball @ 20/14 24 Double Unders 100 M Sprint Rest 2:00 Mins 800m Run (Time) Max Effort
