Strength + MetCon Squat Snatch (5-3-2-1-1-1 Every :90sec (AHAP)) Metcon (Time) 4 Rounds for Time: 15 Alt. DB Snatch 35/25 40 Single Arm DB Overhead Walking Lunge (Alt. Arms Ea. Round) Rx+ 50/35 LvL 3: 25/15 LvL 2: 20/10 LvL 1: 10/5 Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed)
Monday Madness Metcon (Time) For Time: 40 Cal Row 30 Box Jumps 24/20 200m Farmers Carry (KB) 53/36 10 Power Snatches 155/105 200m Farmers Carry 30 Box Jumps 40 Cal Row LvL 3: 36/25-135/95 LvL 2: 25/18-95/65 LvL 1: 18/10-75/55 Mobility Cash Out Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed)
Saturday Community WOD Metcon (Time) 7 Rounds for time: 7 Deadlifts @135/95 7 Pull-up 7 Dumbbell Thrusters @35/25 7 Box Jump Overs @24/20 RX+ DL 185/125 Chest To Bar DB 50/35
Hero WOD Kerrie (Time) Wearing a weight vest (20/14lb), 10 rounds for time of: 100-m sprint 5 burpees 20 sit-ups 15 push-ups 100-m sprint Rest 2 minutes Mobility Cash Out Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) Barbell(45) Smashing (Quads, IT band, Hamstring)
Strength + MetCon Split Jerk (5×2 + 10 Behind the Neck Strict Press 45/35) 10min time Cap Metcon (2 Rounds for reps) 5min AMRAP 5 Handstand Push Ups 20 Walking Lunges 100m Run -Rest 2mins- 5min AMRAP 10 Double DB Push Press 35/25 20 Double DB Walking Lunge 200m Run LvL 3: 25/20 LvL 2:
