Strength + MetCon Clean Complex (5x 1+2+1 Every :90sec) Clean(Squat or Power) & Jerk + Front Squat + Jerk Metcon (Time) 5 Rounds for Time: 10 Power Snatch 95/65 15 Push ups 5 Toes to Bar LvL 3: 75/55 LvL 2: 45/35 – 3 Rounds LvL 1: 25/15 – 3 Rounds Warm-up Accessory Cash Out:
Warrior Women Wednesdays Metcon (AMRAP – Rounds and Reps) 8min AMRAP 5 PVC Sit Ups 10 Alt. Weighted V-Ups 45/25 15 Hi-Lo Planks Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Mobility Cash Out Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) Barbell(45) Smashing (Quads, IT
Strength + MetCon Snatch Complex (5x 1+3+1 Every :90sec) Power Snatch + Overhead Squat + Full Snatch Metcon (Time) For Time: Buy In: 400m Run 21-15-9 Hang Clean 95/65 Back Squat 95/65 Buy Out: 400m Run RX+ 135/95 LvL 3: 75/55 LvL 2: 45/35 LvL 1: 25/15 Warm-up Accessory Cash Out: – 2min Assault Bike/400m
Manic Mondays Metcon (Time) 50 Double Unders 63 Kettlebell Swings 53/35 36 Pull Ups 40 Double Unders 42 KBS 24 Pull Ups 30 Double Unders 21 KBS 12 Pull Ups LvL 3: 35/25 – Singles – Jumping Pull Ups LvL 2: 25/18 – Singles – Ring Rows LvL 1: 18/10 – Singles – Ring Rows
Saturday October 30th Community Wod Metcon (Time) Buy in: 35 Kettle Bell Swings @53/36 Lite DT 5 Rounds for Time: 12 Deadlifts@95/65 9 Hang Power Cleans 6 Push Jerks *REST 2:00* 800 Meter Run RX+ 135/95(Double DT)(10 Rounds)
