Saturday Community Wod, Jan 29th 2022 2 Back Squats, 2 Front Squats (Weight) 12 EMOM Odd: 2 Back Squats Even: 2 Front Squats Weight (build, first two RDS, stick with weight for remaining) From the Rack, or Ground Metcon (AMRAP – Rounds and Reps) 18 Min Amrap: 200 M Run 50′ Over Head Plate Walking
HERO WOD FRIDAY Let’s get ready for the weekend! Carse (Time) For Time: 21-18-15-12-9-6-3 Clean, 95# / 65# Double-Unders Deadlift, 185# / 135# Box Jumps, 24"/20" Begin each round with a 50 meter Bear crawl. In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8,
You’re About to be Thirsty Thursday Snatch and OHS (Weight) 16:00 EMOM Odd – 2 Power Snatches Even – 2 – 1 Hang Snatch + 2 OHS Pick a weight and stick with it or add each time. Whichever is comfortable and allows you to move with proper form. Metcon (AMRAP – Rounds and Reps)
Wonderful Wednesday Metcon Core WOD Tabata x 2 A) Hollow Rocks Hollow Hold B) Low Plank High Plank Side Plank Other Side Plank Metcon (Time) Big Helen 3 Rounds For Time 400m Run 21 KBS (53/35) 12 Chest 2 Bar Pullups
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
