Nasty Girl + Midline Deadlift (Weight) Take 6 Min to Build to your starting weight for Diane. Metcon (Time) "Diane" 21 – 15 – 9 Deadlift (225/155#) Handstand push-ups Metcon Core Finisher 3 Rounds 40 Seconds Forearm Plank 40 Seconds Side Plank 40 Seconds Side Plank 40 Seconds Mountain Climbers Rest 1 Min
Strength + Metcon Clean and Jerk Complex (In the comments put your Press and 2 Jerk Weight.) EVERY 90 SEC FOR 10 ROUNDS (15 MIN) 1 Power Clean + 1 Clean and Jerk When the clock hits 15 Min every minute on the minute for the next 5 minutes complete 1 Push Press + 2
Fight Gone Haywire Metcon (AMRAP – Reps) 4 Rounds For Total Reps (26 Min Total including rest) 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 2 minute Rest (designed for max effort)
Saturday Community Wod Metcon (AMRAP – Rounds and Reps) 12 Min Amrap: 12 Wall Ball@20/14 12 Toes 2 Bar 12 Box Jump Overs 24/20 Rest 2:00 Mins 12 Min Amrap: Coach J Complex @155/105 1 Deadlift 1 Hang Power Clean 1 Push Jerk 1Back Rack Squat 1 Back Shoulder Press 1 Full Squat Clean 12
HERO WOD Metcon (Time) Zachary Teller For Time: 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats TIme Cap: 45 MIn Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA)
