LET’S MAKE THIS A TERRIFIC TUESDAY BARBELL COMPLEX (ADD WEIGHT EACH ROUND) EVERY :90 FOR 10 ROUNDS (15:00 TOTAL) 1 POWER CLEAN + 1 FRONT SQUAT + 2 JERKS AT THE 15:00 MARK SPEND 5 MINUTES HITTING 1 POWER CLEAN + 1 JERK Metcon (AMRAP – Reps) 5 ROUNDS Every 2:00 200m Run Max Rep
Manic Monday Metcon (AMRAP – Rounds and Reps) 40:00 AMRAP 25 Burpees 25 Weighted Step Ups (25/35) 25 Med Ball Situps (14/20) 25 Russian KBS (35/53) 25 Box Jump Overs 25 Med Ball Cleans (14/20) Rest 1:00 between rounds
Saturday Community Wod Metcon (AMRAP – Rounds and Reps) 8 Min Amrap: 8 Alt DB Snatches @50/35 8 Goblet Squats 8 Box Jump Overs @24/20 Rest 2:00 Mins 8 Min Amrap: 6 Hang Power Cleans @135/95 12 Wall Ball @ 20/14 24 Double Unders 100 M Sprint Rest 2:00 Mins 800m Run (Time) Max Effort
HERO WOD FRIDAY Rene (Time) 7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *If you have a 20-lb. weight vest or body armor, wear it. Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013
Strength and Metcon Snatch Work (Weight) Every :90 for 10 rounds (15 minutes) 1 Hang Power Snatch + 1 Power Snatch + 1 OHS *pick a weight and stick to it each round or add weight. Whichever still allows you to move with proper form. At the 15:00 minute mark spend 5 more minutes on
