Saturday Community Wod Metcon (AMRAP – Rounds and Reps) 8 Min Amrap: 8 Alt DB Snatches @50/35 8 Goblet Squats 8 Box Jump Overs @24/20 Rest 2:00 Mins 8 Min Amrap: 6 Hang Power Cleans @135/95 12 Wall Ball @ 20/14 24 Double Unders 100 M Sprint Rest 2:00 Mins 800m Run (Time) Max Effort
HERO WOD FRIDAY Rene (Time) 7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *If you have a 20-lb. weight vest or body armor, wear it. Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013
Strength and Metcon Snatch Work (Weight) Every :90 for 10 rounds (15 minutes) 1 Hang Power Snatch + 1 Power Snatch + 1 OHS *pick a weight and stick to it each round or add weight. Whichever still allows you to move with proper form. At the 15:00 minute mark spend 5 more minutes on
Twist on Cindy Metcon (AMRAP – Rounds and Reps) Core WOD 8:00 AMRAP 10 Hollow Rocks 10 Plate Ground to Overhead (45/25) 100 Single Count Flutter Kicks Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP 15 Bent Over Barbell Rows 45/35 20 Pushups 30 Air Squats
Strength and Metcon Metcon (Weight) Strength 15:00 EMOM 1 Squat Clean + 1 Cluster Pick one weight to stick with or add weight each time. Whichever feels good and allows you to move with proper form Metcon (AMRAP – Reps) Metcon Every 2 minutes for 12 minutes: 10 Box Jumps 24/20 8 Deadlifts 185/125 Max
