Hero WOD Adle (Time) 4 Rounds for Time 6 Dumbbell Lungesters (2×35/20 lb)* 29 Up-Downs 200 meter Shuttle Sprints (4×50 m) *1 Lungester consists of 1 Left-Leg Lunge, 1 Right-Leg Lunge, 1 Thruster This workout is dedicated to Lance Corporal Patrick Ryan Adle, a former star football and lacrosse player at Fallston High School who
Strength + MetCon Clean Complex (Weight) Clean Complex: High Hang PC + Hang PC + Clean 7×1 every :90sec Metcon (AMRAP – Rounds and Reps) 15min AMRAP 12 Overhead Squats 95/65 12 Push Ups 500m Row LvL 3: (75/55) LvL 2: (65/45) LvL 1: (45/35) Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row
Warrior Women Wednesdays Andi (Time) For time: 100 hang power snatches 100 push presses 100 sumo deadlift high pulls 100 front squats ♀ 45 lb. ♂ 65 lb. Intermediate Option: 100 hang power snatches 100 push presses 100 sumo deadlift high pulls 100 front squats ♀ 35 lb. ♂ 45 lb. Beginner Option: 50 hang
Strength + MetCon Snatch Complex (Weight) Snatch Complex: Power Below the Knee(1sec Pause) + Hang Power + Snatch 5×1 Every :90sec Metcon (AMRAP – Rounds and Reps) 12min AMRAP 10 KBS 70/53 10 Wall Ball Shots 20/14 LvL 3: (53/35) LvL 2: (35/26) LvL 1: (Russian Swings 35/56) Warm-up Accessory Cash Out: – 2min Assault
Manic Mondays Metcon (2 Rounds for reps) Death by Burpees: Min 1 – 1 Burpee Min 2 – 2 Burpees Min 3 – 3 Burpees and so on… *Once you fail the amount burpees required in that min. go into an AMRAP with the remaining time of… 3 Deadlifts (95/65) 6 Hang Cleans 9 Push
