Monday Madness Metcon (AMRAP – Rounds and Reps) 18min AMRAP Increasing by 2 Reps 2 Toes to Bar 2 Power Cleans 135/95 2 Shoulder to Overhead 2 Front Squats LvL 3: (95/65) LvL 2: (75/55) LvL 1: (45/35) Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45)
Saturday Partner Wod Metcon (Time) Teams of 2 Partner Wod Buy in: 50 Wall Ball Shots @20/14 4RDS For Time: 200 Meter Run 50FT Plate Over Head Walking Lunges @45/25 15 Plate Ground to Over Head @45/25 10 Toes 2 Bar 50FT Plate Over Head Walking Lunges @45/25 Buy Out: 50 Wall Ball Shots Split
“The 13” Dedicated to the service members who lost their lives in Afghanistan. Honor their service. Metcon (Time) 13 seconds of silence for the 13 service members who paid the ultimate sacrifice. 5 rounds for time: 13 Slam Balls 13 Hand Release Push-ups 13 Russian KBS(70/53) 13 Pull-ups 13 Air Squats 13 Mountain Climbers 13
Strength + MetCon Front Rack Lunge (7×4 (AHAP) + 15 Good Mornings) Every :90sec Metcon (AMRAP – Reps) 3min AMRAP 10 Hang Power Snatch 115/85 ME Box Jump Overs 24/20 -Rest 3min- 3min AMRAP 10 Hang Power Snatch 105/75 ME Box Jump Overs -Rest 3min- 3min AMRAP 10 Hang Power Snatch 95/65 ME Box Jump
Midline Madness Metcon (Time) 4 rounds: 10 Hollow Rocks 10 V-Ups 20 Flutter Kicks 10sec Hollow Hold -1min Rest- Metcon (AMRAP – Rounds and Reps) 12min AMRAP: 100m Farmers Carry 70/53 10 GHD Sit Ups 10 KB Front Rack Squats (5L/5R) LvL 3: (53/36)-(PVC Sit Ups) LvL 2: (36/26)-(AbMat Sit Ups) LvL 1: (26/18)-(Knee Tucks)
