Strength + MetCon Bench Press (7×3) + 15 Bent Over Rows (AHAP) Every :90sec Metcon (3 Rounds for reps) 5 rounds: 1min – Max Effort Pull Ups 1min – ME Push Ups 1min – ME WBS 20/14 LvL 3: (Banded Strict)-(Knee Push Ups)-(14/10) LvL 2:(Ring Rows)-(Knee Push Ups on Box)-(10/8) LvL 1:(WBS 8/6) Warm-up Accessory
Monday Madness Metcon (Time) For Time: 19-13-7 Reps of: Calorie Row Power Cleans 135/95 Burpee over Bar -Rest 1min- 20-14-8 Reps of: Cal Row Power Cleans 115/85 Burpee Over Bar -Rest 1min- 21-15-9 Reps of: Cal Row Power Cleans 105/75 Burpee Over Bar LvL 3: (115/85)-(105/75)-(95/65) LvL 2: (105/75)-(95/65)-(75/55) LvL 1: (95/65)-(75/55)-(45/35) Warm-up Mobility Cash
Saturday Community WOD Metcon (Time) 3 Rounds for Time: 15/12 Cal Row/Bike/Ski 14 Kettle Bell Swings @53/36 13 Med Ball Cleans @20/14 12 Burpee Box Jump Overs @24/20 200 Meter Run
Hero WOD The Lyon (Time) 5 rounds, each for time of: 165-lb. squat cleans, 7 reps 165-lb. shoulder-to-overheads, 7 reps 7 burpee chest-to-bar pull-ups Rest 2 minutes between rounds. Ideally, use a pull-up bar that is 6 inches above your max reach when standing. Post time for each round to comments. Warm-up Mobility Cash Out:
Strength + MetCon Clean Complex (1 + 2 + 2 x5 (Every :90sec)) Clean(Squat) + Hang Power Clean + Split Jerk Metcon (Time) 4 Rounds for Time 18 Kettlebell Swings 70/53 9 Goblet Squats 6 Alt. KB Snatch LvL 3: (53/36) LvL 2: (36/26) LvL 1: (26/18) Warm-up Accessory Cash Out: – 2min Assault Bike/400m
