Strength + MetCon Overhead Squat (5-5-3-3-1-1-1 Every 90sec) Metcon (Time) 5 RFT 100m KB Front Rack Carry 53/36 8 HSPU 6 Snatches 95/65 LvL 3: (35/26) (Pike Push Up) (75/55) LvL 2: (26/18) (Box Inverted Push Up) (65/45) LvL 1: (18/12) (Push Ups) (45/35) Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool
Monday Madness Metcon (Time) For Time: 50 Box Jumps Overs 40 Burpees 30 Pull Ups 200m Run 10 Bear Complex 135/95 200m Run 30 Pull Ups 40 Burpees 50 Box Jump Overs LvL 3: 75/55 LvL 2: (65/45) (Banded Strict Pull Ups) (Step Overs) LvL 1: (45/35) (Ring Rows) (Step-Overs) Warm-up Mobility Cash Out: –
Community WOD Saturday Metcon (Time) "Workout So Nice You do it Twice" Teams of 3 2 Rounds for Time AND Calories 120 Wallballs 20/14 120 Burpees 60 Double Dumbbell Push Press 35/25 60 Pull Ups 120 Push Ups 120 Ab Mat Sit Ups Cash out: 800m Team Run 1 person row’s for total cal 1
Hero WOD Luke (Time) For Time: 400m Run 15 Clean and Jerks, 155# 400m Run 30 Toes-To-Bar 400m Run 45 Wall-Ball Shots, 20# 400m Run 45 Kettlebell Swings, 53# 400m Run 30 Ring Dips 400m Run 15 Weighted Lunge Steps, 155# 400m Run In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug.
Strength + MetCon Clean Complex (7×1 every :90sec) Clean Grip Deadlift + Hang(Squat) Clean & Jerk + (Squat)Clean & Jerk Metcon (Time) 3RFT: 21 Kettle Bell Swings 53/35 15 Burpee Box Jumps 24/20 9 KB Box Step Overs LvL 3: (35/26)(20/16) LvL 2: (26/18)(16/14) LvL 1: (18/12)(Step Ups) Warm-up Accessory Cash Out: – 2min Assault
