Midline Madness Metcon (Time) 3 Rounds for Time: 10 Clean and Jerks 135/95 30 GHD Sit Ups LvL 3: 95/65 – PVC Sit Ups LvL 2: 75/55 – AbMat Sit Ups LvL 1: 45/35 – AbMat Sit Ups Mobility Cash Out Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20
Strength + MetCon Front Squat ((AHAP): 5×5 + 15 Good Morning 45/35 ) Metcon (AMRAP – Rounds and Reps) 12min AMRAP: 5 Deadlifts 275/185 25 Double Unders LvL 3: 225/155 – Singles x2 LvL 2: 205/ 145 – Singles LvL 1: 185/125 – Singles Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool
Manic Monday Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 400m Run 10 Box Jumps 24/20 10 Power Snatches 95/65 RX+ 135/95 LvL 3: 75/55 LvL 2: 45/35 LvL 1: 25/15
Saturday November 13th Community WOD Metcon (AMRAP – Rounds and Reps) Metcon: 5 Min Amrap: 5 Power Cleans @95/65 5 Push Press 5 Front Squats *Rest 90 secs* 5 Min Amrap: 10 Cal Row 10 KB Swings @53/36 10 Goblet Squats *Rest 90 Secs* 5 Min Amrap: 5 Front Squats @95/65 5 Push Press 5
HERO WOD FRIDAY Thank you to all of our veterans past, present, and future! 21 Guns (AMRAP – Rounds and Reps) AMRAP in 21 minutes 400 meter Run 21 Push-Ups 21 Box Jumps (24/20 in) 15 Burpees 9 Pull-Ups : This “21 Guns” WOD, designed for “WOD With Warriors,” as a functional fitness tribute workout
