HERO WOD FRIDAY Moore (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 1 Rope Climb, 15′ Run 400m Max Rep Handstand Push-ups In honor of Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011
Thursday Strength + Metcon Barbell Complex (Weight) Every 3 Minutes for 12 Min 1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk *building in Weight *record heaviest weight in WODIFY Metcon (Time) 8 Rounds For Time: 8 Barbell Thrusters 95#/65# 8 Burpees Over the Bar
Warrior Woman Wednesday Metcon Mini Midline Madness 3 Rounds :45 Seconds Work :15 Seconds Rest :45 Dual KB or DB Front Rack Hold (53 or 50/36 or 35) :45 Russian Twists with Plate – 45#/25# Plate :45 Flutter Kicks Metcon (Time) Taste of Barbara Ann: 3 Rounds for time 20 Push Ups 30 Deadlifts (95/135#)
Tuesday Strength + Metcon Snatch Complex (Weight) Every 2 Min for 10 Min 1 Hang Power Snatch + 1 Power Snatch *building in weight Metcon (AMRAP – Rounds) Every 2 Minutes for 16 Minutes: 20 DB Hop Overs 14 (7 Per Side) Dumbbell Hang Power Snatch 50#/35# 10 Toes to Bar *if you finish before
Manic Monday Metcon (AMRAP – Reps) 8:00 AMRAP 14 Hang Power Cleans 95/65# 40 Double or 60 Single Unders 5 Ring or Box Dips REST 2:00 8:00 AMRAP 10 Hang Power Cleans 115/85# 40 Double or 60 Single Unders 5 Ring or Box Dips Rest 2:00 8 Min AMRAP 8 Hang Power Cleans 135/95# 40
