Warrior Woman Wednesday Snatch Complex (Weight) Every 2 Min for 12 Min 1 Power Snatch + 1 Squat Snatch Building in weight to a moderate/heavy single. *record heaviest weight in Wodify Metcon (AMRAP – Rounds and Reps) Core: 10 Minute AMRAP 20 SIt Ups 20 Superman 40 Flutter Kicks (Left/Right =1 Rep) Amanda (Time) 1
Tuesday Strength + Metcon 1 RM DEADLIFT (Weight) 20:00 To Find 1RM Deadlift (Suggestions for warming up to getting to a Heavy Single/Max). 8 Reps @ 40% 5 Reps @ 50% 5 Reps @ 60% 3 Reps @ 75% 1 Rep @ 85% 1 Rep @ 90 % Metcon (AMRAP – Reps) 12 Min AMRAP
Manic Monday Metcon (AMRAP – Rounds and Reps) AMRAP 20 Min 8/6 Calories Any Machine 6 Lateral Burpee Over Bar 4 Power Cleans, 165/115 lbs 6 Lateral Burpee Over Bars 8/6 Any Machine Calories Rest 1 min
Community WOD Metcon 20 Minute AMRAP(Rounds and Reps) 400m Run 25 KBS 53/35 15 TTB 10 Box Jumps 30/24
HERO WOD FRIDAY Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70# In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
