Tuesday Strength + Metcon Jerk Complex (Weight) Every 2 Minutes x 6 1 Push Jerk 1 Split Jerk *add weight each set starting at 60-65% of your Push Jerk 1 Rep Max or staring at a light/moderate weight *record heaviest set in Wodify Metcon (4 Rounds for reps) Every 3:00 x 4 8 Single Arm
Manic Monday Metcon (AMRAP – Rounds and Reps) 22:00 AMRAP 4 Wall Walks 30 Alternating V-Ups 25 Power Snatches (75#/55#) Rest 2:00 between rounds
Saturday Community Wod Metcon (Time) 5 Rds for time: 15/12 Cal Row 20 Med Ball Cleans@20/14 20 Med Ball Russian Twists 20 Alt Dumbbell Hang Snatches@35/35 20 Dumbbell Box Step Overs *Rest 1:30*
HERO WOD FRIDAY Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
HERO WOD WEDNESDAY Rahoi (AMRAP – Rounds and Reps) 12-Minute AMRAP of: 12 Box Jumps, 24" 6 Thrusters, 95# 6 Bar Facing Burpees In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
