Strength + MetCon Deadlift (Deficit 8×3 Every :90sec (No more than 4in Def)) Metcon (Time) 3 Rounds for Time: 15 Clusters 95/65 30 Double Dumbbell Box Step Overs 35/25 RX+ 135/95 – 50/35 LvL 3: 75/55 LvL 2: 45/35 LvL 1: 35/15 Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed)
Manic Mondays Metcon (Time) For Time: 10 Wall Walks 100 Calorie Row 8 Wall Walks 50 Cal Row 6 Wall Walks 25 Cal Row LvL 3: 8-80-6-40-4-20 LvL 2: 6-40-4-20-2-10 LvL 1: 3-20-2-10-1-5 Mobility Cash Out Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) Barbell(45) Smashing (Quads, IT
Saturday Community Wod Metcon (AMRAP – Rounds and Reps) 12 Min Amrap: 12 Dumbbell Push Press@35/25 12 Box Jump Overs@24/20 12 Cal Row Rest 2:00 Mins 12 Min Amrap: 100 M Run 20 Wall Ball@20/14 20 Kettle Bell Swings@53/36
Hero WOD Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah,
Strength + MetCon Snatch Grip Deadlift (7×3 (Building) Every :90sec) Metcon (Time) 4 Rounds for Time: 100m Farmers Carry 53/36 20 Box Jumps 24/20 10 Power Snatches 95/65 5 Chest to Bar (RX+: 70/53-30/24-135/95-Bar Muscle Ups) LvL 3: 36/26 – 75/55 – Pull Ups LvL 2: 26/18 – 20/18 – 45/35 – Ring Rows LvL
