Twist on Cindy Metcon (AMRAP – Rounds and Reps) Core WOD 8:00 AMRAP 10 Hollow Rocks 10 Plate Ground to Overhead (45/25) 100 Single Count Flutter Kicks Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 15 Bent Over Barbell Rows 45/35 20 Pushups 30 Air Squats
Strength and Metcon Metcon (Weight) Strength 15:00 EMOM 1 Squat Clean + 1 Cluster Pick one weight to stick with or add weight each time. Whichever feels good and allows you to move with proper form Metcon (AMRAP – Reps) Metcon Every 2 minutes for 12 minutes: 10 Box Jumps 24/20 8 Deadlifts 185/125 Max
Manic Monday Metcon (AMRAP – Rounds and Reps) 22:00 AMRAP 500/450m Row 10 Thrusters (95/65) 10 Box Jumps (24/20? 400/350m Row 8 Thrusters 8 Box Jumps 300/250m Row 6 Thrusters 6 Box Jumps 200/150m Row 4 Thrusters 4 Box Jumps 100/50m Row If/after completing the 100/50m row at the end go back up the ladder
Community WOD Metcon Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP: 200m Farmers Carry 53/35 15 Thrusters 95/65 10 Deadlifts 95/65 5 Burpees Over Bar RX+ 135/95 70/53
HERO WOD Metcon (AMRAP – Rounds and Reps) "Jenny" AMRAP in 20 minutes 20 Overhead Squats (45/35 lb bar) 20 Back Squats (45/35 lb bar) 400 meter Run U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised
