Warrior Women Wednesdays Metcon (AMRAP – Reps) CoreWOD: Tabata :20 sec Hi-Lo Planks :10 Sec Plank Hold Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads,
Clean Complex + MetCon Metcon (Time) For Time: 30 Cal Row 25 Hand Release Push Ups 20 Cal Row 15 HRPU 10 Cal Row 5 HRPU 800m Run
Monday Madness Metcon (AMRAP – Rounds and Reps) 25min AMRAP Buy In: 143 Double Unders 18 Wall Ball Shots 20/14 9 Snatches 135/95 3 Chest 2 Bar 11 Front Squats 135/95 RX+ (155/105) (BMU) 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,
HOUTOUT SATURDAY SINCE 2010! OPEN TO THE PUBLIC FREE WOD 0900 Metcon (AMRAP – Rounds and Reps) 20min AMRAP w/Partner *You go I go* 10 DBL DB Deadlift (53/35) 8 DBL KB Lunges 6 Burpees
Hero Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24" 20 Push Press, 115# 30 Pull-ups In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty. Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed)
