HERO WOD FRIDAY Foo (AMRAP – Rounds and Reps) 13 Bench Presses, 170# Then complete: 20-Minute AMRAP of: 7 Chest-To-Bar Pull-ups 77 Double-Unders 2 Squat Clean Thrusters, 170# 28 Sit-ups In honor of Sgt. Gary "Foo" Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013.
Thursday Strength + Metcon Deadlift (Weight) 12:00 to build to a heavy 3 rep deadlift Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 1 Ring or Bar Muscle Up 6 Deadlifts (225/155#) 12/9 Cals on Rower
Warrior Woman Wednesday Metcon (AMRAP – Rounds and Reps) Core WOD AMRAP 8 Minutes 12/Side Bicycle Crunch 12 V-Sit 12/Side Mountain Climbers 12 Plank Jacks Lola (Time) 5 Rounds For Time 30 Double Unders 20 Knees-to-Elbows 10 Handstand Push-Ups
Tuesday Strength + Metcon Squat Clean (Weight) Build to a Heavy Squat Clean 1 Squat Clean every 90 Seconds for 8 sets (1-1-1-1-1-1-1-1) Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Clusters (95/65) Hollow Rocks Lateral Barbell Burpees
Manic Monday Metcon (AMRAP – Rounds and Reps) AMRAP 25 MIN 1 Rope Climb 4 Power Snatches (135/95#) 8 Box Jump Overs (24/20") On the 5-10-15-20 Min 200 Meter Run
