Back Squats + MetCon Back Squat (Weight) Back Squat: Warmup Set: 5(45%) – 5(50%) – 5(65%) Working Set: 5(75%) – 5(80%) – 5+(85%) Metcon (AMRAP – Rounds and Reps) 15min AMRAP 200m Wallball Run 20/14 10 ALT DB Snatch 50/35 8 DB Over Head Walking Lunges 50/35 Warm-up Accessory Cash Out: – 2min Assault Bike/400m
Monday Madness Metcon (3 Rounds for reps) 5min AMRAP 400m Run 6 Burpee Box Jump Overs 24/20 6 Pull Ups 6 Thrusters 95/65 60 Double Unders – Rest 2mins – 5min AMRAP 300m Run 8 BBJO 8 Pull ups 8 Thrusters 80 DU – Rest 2mins – 5min AMRAP 200m Run 10 BBJO 10 Pull
Shoutout Saturdays, Since 2010! Free WOD open to the Public Metcon (Time) For Time: 25 Pull Ups 50 Box Jumps 50 Walking Lunges 50 Sit Ups 50 Push Ups 50 KB Swings 53/35 25 Pull Ups
Hero WOD Donny (Time) 21-15-9-9-15-21 Deadlift, 225# Burpee In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011 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)
Snatch Complex + MetCon Metcon (Time) 5 RFT: 8 Overhead Walking Lunge 95/65 8 Lateral Burpees over Bar 8 Snatches Rx+ 135/95 Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads, IT band, Hamstring) – 100 Banded Face Pulls
