WOD

Hero WOD Friday!!! Metcon (AMRAP – Rounds and Reps) Cilliro AMRAP in 24 minutes 10 Hang Power Cleans (95/65 lb) 22 Air Squats 14 Burpees

Thursday Strength + Metcon Bench Press (Weight) Complete 1 Set every 2:30 min Bench Press 5 x 4 Reps Metcon (AMRAP – Reps) 12:00AMRAP Ascending ladder, go as far as possible – 1-2-3-4-5… Chest to Bar Pull Ups Dumbbell Step Ups (alternating) (50#/35#) (24/20") *score will be total reps completed

Warrior Woman Wednesday Metcon (Time) Dynamic Midline 3 Rounds For Time 10 Alternating Plank Shoulder Taps 10 Plank Push Ups :30 Plank Hold Rest 1:00 Metcon (Time) Heather 3 Rounds For Time 550m Row 12 Deadlifts 255/155 21 Ring Dips

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