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
Saturday Community WOD Open to the Public!!! Metcon (Time) Partner WOD – You Go I Go 15 Rounds 1 Legless Rope Climb 1 Hill Sprint *Scale Options: Rope Climb, Pull Ups, or Ring Rows Each partner will do 15 rounds. While one partner is completing a round the second partner rests. Scale rope climbs and
HERO WOD FRIDAY Metcon (Time) Celiz For Time: 1 mile Run 75 Hand Release Push-Ups 75 Air Squats 1 mile Run 75 Sit-Ups 75 Box Jumps (24/20 in) Wear a ruck or a weighted vest (20/15 lb)
Thursday Strength + Metcon Tempo Deadlift (Weight) Take 12:00 to build to a moderate single of Tempo Deadlift ** 5 Seconds on the way down, 5 Seconds on the way up. Rest as needed. Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 30 Deadlifts 185#/125# 15 Pull Ups or Rows
