Warrior Women Wednesdays Metcon (Time) 3rds: 10 ALT Weighted V-Ups 5 Turkish Get Ups 30sec Low Plank Hold Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Intermediate 21-15-9 Thrusters (75/55 lb) Pull-Ups Beginner 21-15-9 Dumbbell Thrusters (2×15/10 lb) Ring Rows Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20
Strength + MetCon Snatch Comlpex (Snatch Complex: Snatch Grip Deadlift + Hang Snatch) Snatch Grip Deadlift + Hang Snatch(Squat) + Overhead Squat Metcon (Time) For Time: 42 Wall Ball Shots 20/14 36 Burpees 30 Overhead Walking Lunges 95/65 24 Push Press 18 Front Squats 12 GHD’s 6 Wall Walks LvL 3: (75/55)(PVC Sit Ups) LvL
Monday Madness Metcon (3 Rounds for reps) 8min AMRAP 300m Run 3 Clean and Jerks 95/65 -Rest 2mins- 6min AMRAP 200m Run 2 C&J 135/95 -Rest 2mins- 4min AMRAP 100m Run 1 C&J 155/105 RX+ 135/95-155/105-185/125 LvL 3: (75/55) LvL 2: (65/45) LvL 1: (45/35) Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row
Saturday Community WOD Metcon (AMRAP – Rounds and Reps) 6 Min Amrap: 10 Burpees 10 Box Jumps @24/20 2 Min Rest 6 Min Amrap: 15 Pull-ups 15 Push-ups 2 Min Rest 6 Min Amrap:(outside) 200 Meter Run 20 Air Squats
Strength + Hero WOD Deadlift (12mins to find 1RM!) Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-ups In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006. Warm-up Mobility Cash Out:
