Monday Madness Metcon (AMRAP – Rounds and Reps) 8min AMRAP: 25 Double Unders 10 Burpees 5 Power Cleans 135/95 – Rest 1min – 8min AMRAP: 5 Clean & Jerks 10 Burpees 25 Double Unders -Rest 2min- 1mile Run LvL 3: 95/65 LvL 2: 75/55 – 15 Doubles LvL 1: 45/35 – Singles – 800m Run
Hero WOD Roy (Time) 5 Rounds for time of: 15 Deadlifts, 225/155 20 Box Jumps, 24"/20" 25 Pull-ups In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009 Mobility Cash Out Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down
Strength + MetCon Snatch Balance + Overhead Squats (5×1+2 ) Every :90sec from the Rack Metcon (Time) 4 Rounds for Time 300m Run 6 Devils Press 35/25 9 Wall Ball Shots 20/14 Rx+ 50/35 LvL 3: 25/20 LvL 2: 20/15 LvL 1: 15/10 Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down
Midline Madness Metcon Tabata: Hollow Rocks Hi-Plank Shoulder Taps Metcon (AMRAP – Rounds and Reps) 15min AMRAP 100m Double KettleBell Front Rack Carry 53/36 3 Kettlebell Deadlift 3 GHD Sit Ups *Increase Reps of KB DL and GHD by 3 Ea. Round* LvL 3: 36/26 LvL 2: 26/18 LvL 1: 18/10 Mobility Cash Out Mobility
Strength + MetCon Deadlift (8×8 (building) Every :90sec) Metcon (AMRAP – Rounds and Reps) 5min AMRAP 3 Wall Walks 7 Pull Ups 10 Box Jumps 30/24 -2min Rest- 5min AMRAP 5 Handstand Push Ups 5 Chest to Bar 10 Dumbbell Box Step Over 24/20 35/25 LvL 3: 2 Wall Walks – 5 Pull Ups –
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