Saturday Community WOD Open to the Public!!! Metcon (Time) 4 Rounds for Time 200m Run 12 Russian KBS 53/36 50ft Front Rack Walking Lunge 12 Pullups 50ft Front Rack Walking Lunge 12 Hand Release Pushups *rest 1:00 between rounds
Hero WOD Friday Omar (Time) For Time: 10 Thrusters, 95# 15 Bar-Facing Burpees 20 Thrusters, 95# 25 Bar-Facing Burpees 30 Thrusters, 95# 35 Bar-Facing Burpees In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
Thursday Strength + Metcon Push Press (Weight) 15:00 to complete Set 1 – 3 reps Set 2 – 2 reps Set 3 – 1 rep Set 4 – 1 rep Set 5 – 2 reps Set 6 – 3 reps *add weight until you reach your heavy single then decrease the weight as you go
Warrior Woman Wednesday Metcon (AMRAP – Rounds and Reps) Row Cindy Row 20:00 AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats 20 Cal Row Metcon 3 Rounds (12 Min Total) 40 Seconds Work 20 Seconds Rest for – Flutter Kicks – Forearm Side Plank with Hip Drop (Left) – Forearm Side Plank with
Tuesday Strength + Metcon Power Clean (Weight) Every 2 Min x 5 Rounds 2 Touch and go Power Cleans. *Building to a moderate weight *Record heaviest lift in Wodify Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Bent Over Row 95#/65# 30 Back Rack Step Ups 95#/65# 400 Meter Run
