HeroWOD Klepto (Time) 4 Rounds for time of: 27 Box Jumps, 24" 20 Burpees 11 Squat Cleans, 145# In honor of U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011 Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45)
Strength + MetCon Clean Complex (7×1 Every 90sec) Clean Complex: Hang Power Clean + 2 Front Squats Metcon (AMRAP – Rounds and Reps) 12min AMRAP 15 Wall Ball Shots 20/14 10/8 Calorie Row 5 Devils Press 35/25 RX+ 50/35 LvL 3: (WB 14/10) – (DB 25/15) LvL 2: (WB 10/8) – (DB 20/10) LvL 1:
Warrior Women Wednesdays
Strength + MetCon Snatch Comlpex (7×1 Every :90sec) Hang Power Snatch + 2 Overhead Squats Metcon (Time) 4 Rounds for Time 10 Burpees over Bar 15 Ground to Overhead 95/65 200m Run LvL 3: 75/55 LvL 2: 45/35 LvL 1: 25/15 Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) –
Manic Mondays Metcon (Time) 10 Rounds for Time: 10 Box Jumps 24/20 10 Push Ups 10 Sumo Deadlift High Pulls 95/65 10 Squats 100m Run LvL 3: 8 Rounds – 75/55 LvL 2: 6 Rounds – 45/35 LvL 1: 5 Rounds – 25/15 Mobility Cash Out Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row
