Saturday Community WOD Open to the Public!!! Metcon (Time) Partner WOD – You Go I Go 15 Rounds 1 Legless Rope Climb 1 Hill Sprint *Scale Options: Rope Climb, Pull Ups, or Ring Rows Each partner will do 15 rounds. While one partner is completing a round the second partner rests. Scale rope climbs and
HERO WOD FRIDAY Metcon (Time) Celiz For Time: 1 mile Run 75 Hand Release Push-Ups 75 Air Squats 1 mile Run 75 Sit-Ups 75 Box Jumps (24/20 in) Wear a ruck or a weighted vest (20/15 lb)
Thursday Strength + Metcon Tempo Deadlift (Weight) Take 12:00 to build to a moderate single of Tempo Deadlift ** 5 Seconds on the way down, 5 Seconds on the way up. Rest as needed. Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 30 Deadlifts 185#/125# 15 Pull Ups or Rows
Warrior Woman Wednesday Ellen (Time) 3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 35-lb. DBs ♂ 50-lb. DBs Metcon (AMRAP – Rounds and Reps) *If time permits or if you’d like to perform after Ellen on
Tuesday Strength + Metcon 3RM Push Jerk (Weight) 12:00 to establish a 3 rep max push jerk *working from the rack Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 10 Barbell Push Press 85/55# 14 Air Squats 20 Step Up
