Saturday Partner Community Wod!!! Metcon (Time) Teams of 2 3 RDS for Time: 400 M Weighted Med Ball Run@20/14 50 Wall Ball @20/14 40 Weighted Sit-ups 30 Box Jumps@24/20 20 Power Cleans @135/95 *Rest 2:00 mins* Partner 1 works, Partner 2 rests.. RX+ GHD Box Jumps@30/24 155/105
Hero WOD Friday Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-ups In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
Thursday Strength + Metcon Bench Press (Weight) Bench Press: Every 3 Min for 12 Min 4 x 6 at 75-80% Complete 5 strict pullups after each set Metcon (Time) 4 Rounds for time (including rest time): 2 Wall Walk or 20 Foot Handstand Walk 16 Overhead Lunges Left 50/35# 2 Wall Walk or 20 Foot
Warrior Woman Wednesday Metcon (AMRAP – Rounds and Reps) CORE: 12:00 AMRAP 20 Plank Up Downs 10 Plank DB Pull Through (35#/25#) 8 (Right) Side Plank Hip Drops 8 (Left) Side Plank Hip Drops Rest as needed. Metcon (Time) Ingrid + Grettel Ingrid – 6 Rounds 3 Snatches (135/95#) 3 Bar Over Burpees Rest 2
Tuesday Strength + Metcon Deadlift (Weight) Every 3:00 for 12:00 4×4 Deadlifts @ 80-85% of your 1RM *this should be a moderate to heavy weight Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 10 Push Press (95#/65#) 7 Burpee Box Jump Overs 1 Rope Climb
