Warrior Woman Wednesday Ellen (Time) 3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 35-lb. DBs ♂ 50-lb. DBs Metcon (AMRAP – Rounds and Reps) *If time permits or if you’d like to perform after Ellen on
Tuesday Strength + Metcon 3RM Push Jerk (Weight) 12:00 to establish a 3 rep max push jerk *working from the rack Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP 10 Barbell Push Press 85/55# 14 Air Squats 20 Step Up
Marvelous Monday Metcon (AMRAP – Rounds and Reps) 22:00 AMRAP 200 Meter Run 6 Barbell Man Maker 95#/65# 200 Meter Run 12 Devil Press 35/25# *1 Barbell Man Maker = Deadlift + Bent Over Row + Hang Squat Clean Thruster
Saturday Community WOD. Open to everyone! Metcon (Time) For Time: 100 Double Unders 90 AbMat Situps 80 DB Suitcase Lunges 70 Handstand Shoulder Taps 60 Front Rack DB Squats 50 Up Downs 40 DB Snatches 30 300m Run 20 Devils Press 10 Strict Pullups RX 35/25
HERO WOD FRIDAY Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24" In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
