Hero WOD J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 Intermediate 12-9-6-3 reps of: Handstand Push-Ups Ring Dips Push-Ups Beginner (A) 15-12-9 reps of: Box Handstand Push-Ups Banded Ring Dips Rack Push-Ups Beginner (B)
Strength + MetCon Shoulder Press (Weight) Warm Up Set: 5 @ 45% – 3 @ 55% – 3 @ 65% Working Set: 5 @ 75% – 3 @ 85% – 1+ @ 95% Deadlift (Weight) Warm Up Set: 5 @ 45% – 3 @ 55% – 3 @ 65% Working Set: 5 @ 75% –
Midline Madness Metcon (AMRAP – Reps) CoreWOD: Tabata: 20sec Hollow Rocks 10sec Plank Hold Metcon (Time) For Time 150 Double Unders 50 Toes To Bar 50 Cal Row 100 DU 30 T2B 30 Cal Row 50 DU 10 T2B 10 Cal Row LvL 3: (Singles x2) (Straight Leg Raise) (25/15/5 Cal) LvL 2: (Singles) (Knees
Strength + MetCon Back Squat (Weight) Warm Up Set: 5 @ 45% – 3 @ 55% – 3 @ 65% Working Set: 5 @ 75% – 3 @ 85% – 1+ @ 95% Metcon (2 Rounds for reps) 6min AMRAP 100m Run 3 Kettlebell Swings 53/35 5 Goblet Squats 53/35 – Rest 2mins – 6min
Manic Monday Metcon (Time) For Time 10-1 Burpees 1-10 Snatches 95/65 *20/18 Cal Row after Ea* RX+:135/95 LvL 3: 75/55 LvL 2: 65/45 LvL 1: (45/35) (Up Downs) Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads, IT band, Hamstring)
