HERO WOD FRIDAY Emily (Time) 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served
Thursday Strength Day Strict Press (Weight) Complete a set every 2:00 Set 1 – 2 Strict Press Set 2 – 2 Strict Press Set 3 – 2 Strict Press Into… Push Press (Weight) Set 4 – 2 Push Press Set 5 – 2 Push Press Set 6 – 2 Push Press *Remember to increase the
Warrior Woman Wednesday Metcon (Time) Core 3 Rounds for Time 10 Bird Dogs 10 Dead Bugs 10 Hollow Rocks :30 Hollow Hold Metcon (Time) Christine 3 Rounds for Time 500m Row 12 Body Weight Deadlifts 21 Box Jumps (24/20)
Back Squat Tuesday Metcon (Weight) Back Squat – Complete a set every 2:30 Set 1 – 5 reps Set 2 – 4 reps Set 3 – 3 reps Set 4 – 2 reps Set 5 – 1 rep Build to a 1RM Metcon (Time) For Time: 800m Run 1:00 Weighted Wall Sit 30 Goblet Squats
It’s Marvelous Monday at Sacrifice! Happy Valentine’s Day! Metcon (AMRAP – Rounds and Reps) 2:00 Work/1:00 Rest x 10 Rounds (30:00 total) 40/35 Cal Row 10 Box Step Overs 30/24 30 Alternating Single Arm C&J(hang) 50/35 10 Box Step Overs 20 Slamballs 20/14 10 Box Step Overs *Start where you left off and go hard
