Hero WOD 9-11 Memorial WOD ! (Time) 2001m 1.25 Miles THEN: For each of the following 9 movements complete 11 reps: Box Jumps (36/24) Thrusters (125/85) Burpee Chest to Bar Pull Ups Cleans (175/120) Hand Stand Push Ups KB Swings (70/55) Toes to Bar Deadlifts (175/120) Push Jerk (125/85) THEN: 2001m Run 1.25 Miles Warm-up
Strength + MetCon Clean Complex: (5x 1+2+1 Every :90sec) Power Clean + Front Squat + Jerk Metcon (Time) For Time 18-12-6 Reps of: Clean and Jerks 95/65 Lateral Burpees Over Bar 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 Jog/2min Row (Cool
Warrior Women Wednesdays Barbara Ann (5 Rounds for reps) 5 Rounds, Each for Time: 20 Handstand Push-Ups 30 Deadlifts (135/95 lb) 40 Sit-Ups 50 Double-Unders Rest 3 minutes between Each Round. Intermediate 4 Rounds for Time 10 Handstand Push-Ups 20 Deadlifts (135/95 lb) 30 Sit-Ups 40 Double-Unders Beginner 3 Rounds for Time 20 Knee Push-Ups
Strength + MetCon Snatch Complex: (5 x 1+2 Every :90sec) Power Snatch + Overhead Squat Metcon (AMRAP – Rounds and Reps) 12min AMRAP 10/8 Calorie Row 10 Kettlebell Walking Lunges 70/53 (Farmers Carry Hold) 25 Push Ups LvL 3: (53/36) LvL 2: (36/26) LvL 1: (26/18) Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min
Monday Madness Metcon (AMRAP – Rounds and Reps) 18min AMRAP Increasing by 2 Reps 2 Toes to Bar 2 Power Cleans 135/95 2 Shoulder to Overhead 2 Front Squats LvL 3: (95/65) LvL 2: (75/55) LvL 1: (45/35) Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45)
