Hero WOD Roney (Time) 4 Rounds for time of: 200m Run 11 Thrusters, 135# 200m Run 11 Push Press, 135# 200m Run 11 Bench Press, 135# In honor of Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 Warm-up Mobility Cash Out: – 2min Assault
Strength + MetCon Clean Complex (5×1 Every :90sec) Clean Pull + Hang Power Clean + Jerk Metcon (Time) 5 Rounds for Time: 50 Double Unders 25 Box Jump Overs 24/20 10 Chest to Bar LvL 3: Pull Ups LvL 2: (25 DU)-(15 BJO)-(5 C2B) LvL 1: (50 Sin)-(25 BJO 20/18)-(10 Ring Rows) Warm-up Accessory Cash
Warrior Women Wednesdays Metcon (Time) 3rds 8 Alt V-Ups 10 Hollow Rocks :30sec Hollow Hold Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the Bar
Strength + MetCon Snatch Complex (5×1 Every :90sec) Snatch Pull + Power Snatch + Snatch Balance Metcon (Time) 3 Rounds for Time: 5 Snatches 135/95 10 Overhead Walking Lunges 5 Burpees LvL 3: (95/65) LvL 2: (75/55) LvL 1: (45/35) Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20
Manic Mondays The Incredible Hulk (AMRAP – Rounds and Reps) As Many Reps as Possible (AMRAP) in 20 minutes 5 Deadlifts (115/75 lbs) 5 Hang Power Cleans (115/75 lbs) 5 Front Squats (115/75 lbs) 5 Push Press (115/75 lbs) 5 Back Squat (115/75 lbs) LvL 3: (95/65) LvL 2: (75/55) LvL 1: (45/35) Warm-up Mobility
