Strength + MetCon Snatch Complex ( Snatch Grip Deadlift + Power Snatch + 2 Over Head) 8min EMOM Metcon (AMRAP – Rounds and Reps) 12min AMRAP 100m KB Farmers Carry 53/36 15 KB Swings 25 Double Unders RX+ 70/53 LvL 3: (36/26) LvL 2: (26/18) LvL 1: (18/12)-(Singles) Warm-up Accessory Cash Out: – 2min Assault
Manic Mondays Metcon (Time) 3 Rounds For Time: 400m Run 15 Pulls Ups 10 Clusters 135/95 15 Burpee Box Jumps 24/20 400m Row MetCon: 25-30mins LvL 3: (95/65)-(20/18) LvL 2: (75/55)-(18/12) LvL 1: (45/35)-(Step Ups) Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads, IT
Saturday Community Wod Metcon (Time) Partner Wod for Time: Buy in: 800 M Run 3RFT 30 Power Cleans @135/95 30 Synchro Russian Kettle Bell Swings @53/36 30 Wall Ball Shots @20/14 30 Box Jump Overs @24/20 Buy Out: 80 Calories Row/Bike/Ski I go, you go on the Power Cleans and Box Jumps! Wall ball can
Hero WOD Marston (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 405/275-lb. deadlift, 1 rep 10 toes-to-bars 15 bar-facing burpees Post rounds completed to comments. *If needed, modify deadlift to 90% of your 1RM* Intermediate (A) (Team) 20 Rounds for Time 1 Deadlift (315/220 lb) 10 Toes-to-Bar 15
Strength + MetCon Dumbbell Split Squats ( 8×8 + 20 Barbell Glute Bridge) Metcon (Time) 4 Rounds for Time: 8 Dumbbell Overhead Squats (L) 35/25 20 Double Unders 8 Dumbbell Overhead Squats (R) 10/8 Calorie Row LvL 3: (25/20)-(singles) LvL 2: (20/15)-(singles) LvL 1: (15/10)-(singles) Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row
