Saturday November 6th Community Wod Metcon (AMRAP – Rounds and Reps) Rounds and Reps… 7 Min AMRAP: 10 Dumbbell Thrusters @35/25 20 ALT DB Snatches 200 Meter Run *Rest 2:00 min* 7 Min AMRAP: 10 Burpee Box Jump Overs @24/20 10 Over Head Plate Walking Lunges 12/10 Calories Row
Hero WOD Tillman (Time) 7 Rounds of: 7 Dead Lifts 315/225 200 Meter Sprint 15 Pullups 45 Seconds Rest Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat
Strength + MetCon Clean Complex (5x 1+2+1 Every :90sec) Clean(Squat or Power) & Jerk + Front Squat + Jerk Metcon (Time) 5 Rounds for Time: 10 Power Snatch 95/65 15 Push ups 5 Toes to Bar LvL 3: 75/55 LvL 2: 45/35 – 3 Rounds LvL 1: 25/15 – 3 Rounds Warm-up Accessory Cash Out:
Warrior Women Wednesdays Metcon (AMRAP – Rounds and Reps) 8min AMRAP 5 PVC Sit Ups 10 Alt. Weighted V-Ups 45/25 15 Hi-Lo Planks Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# 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
Strength + MetCon Snatch Complex (5x 1+3+1 Every :90sec) Power Snatch + Overhead Squat + Full Snatch Metcon (Time) For Time: Buy In: 400m Run 21-15-9 Hang Clean 95/65 Back Squat 95/65 Buy Out: 400m Run RX+ 135/95 LvL 3: 75/55 LvL 2: 45/35 LvL 1: 25/15 Warm-up Accessory Cash Out: – 2min Assault Bike/400m
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