Strength + MetCon Front Squat (7×3 (Building) :03 sec pause @ bottom on 1st rep) Metcon (AMRAP – Rounds and Reps) 18min AMRAP 15 Pull ups 25 Wall Ball 20/14 5 Handstand Push Ups LvL 3: 10/20/3(reps) LvL 2: Ring Rows – 14/10 – Pike Push Ups LvL 1: Ring Rows – 14/10 – Seated
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
