Snatch Complex + MetCon Snatch Complex (Weight) SN Pull + Hang SN + SN + 2 Over Head Squat Every 1:45 x 5 Metcon (Time) Buy IN: 500m Row 21-18-15-12-9-6 Pull Ups Double DB Box stepovers (35/25) (24/20) Buy OUT: 500m Row Warm-up Accessory Cash Out: – 2min Assualt Bike/400m Jog/2min Row (Cool down speed)
Motivation Monday Frank The Tank (3 Rounds for reps) AMRAP 5: Buy-In: 50 Wallballs (20/14) 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5:00 AMRAP 5: Buy-In: 35 Wallballs (20/14) 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5:00 AMRAP 5: Buy-In: 20 Wallballs (20/14) 6 Deadlifts (275/185) 6 Lateral Barbell Burpees Warm-up Mobility Cash
SHOUTOUT SATURDAY SINCE 2010! OPEN TO THE PUBLIC FREE WOD 0900 Metcon (Time) 3 Rounds For Time: 25 Cal Row 25 Kettle Bell Swings 53/35 25 Wall Ball Shot 20/14 25 PVC Pipe Sit Ups 25 Burpees
HeroWOD The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Warm-up Mobility Cash Out: – 5min Assualt Bike Cooldown -2min Couch stretch (ea)
Upper Body Strength + MetCon Push Press (5-4-3-3-2-2-1 Every :90sec (AHAP)) Looking for a Heavy Single Metcon (AMRAP – Rounds and Reps) 12min AMRAP 10 Cal Row 10 Double DB Push Press 50/35 Warm-up Accessory Cash Out: – 100 banded pull aparts
