Midline Madness Metcon (Time) 5 Rounds: 8 Hollow Rocks 10 Hi-Lo Planks :30sec Lo Plank Hold Metcon (AMRAP – Rounds and Reps) 12min AMRAP 8 Wall Balls 20/14 12 V-Ups 16 Burpees 20/18 Cal Row LvL 3: (18/16 Cal) LvL 2: (14/12 Cal) LvL 1: (10/8 Cal) Mobility Cash Out Mobility Cash Out: – 2min
Strength + MetCon Deadlift (5×5 + 20 Banded Good Mornings Every :90s) Metcon (Time) 5 Rounds for Time: 6 Dumbbell Hang Clean and Jerks 35/25 6 Double Dumbbell Front Squats 200m Run 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
Manic Mondays Annie, are you OK? (Time) 21-15-9 Reps for Time Row (for Calories) Thrusters (65/45 lbs) Medicine Ball Cleans (20/14 lbs) Sumo Deadlift High-Pulls (65/45 lbs) Wall Balls (20/14 lbs) Burpees 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 band,
Community Wod Metcon (AMRAP – Reps) 7 Min Amrap: 12/10 Cal Row 10 Devils Press @35/25 20 Weighted Walking lunges @35/25 Rest 2:00 7 Min Amrap: 15 Wall Ball Shots@20/14 12 Box Jump Overs@24/20 10 Toes 2 Bar Rest 2:00 For time: 800 Meter Run
Hero WOD Bell (Time) 3 Rounds for time of: 21 Deadlifts, 185# 15 Pull-ups 9 Front Squats, 185# In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012 Mobility Cash Out Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) Barbell(45)
