Manic Monday Metcon (2 Rounds for reps) 12min AMRAP 100m Run 5 Push Press (95/65) 10 Front Rack Lunges 8 Burpee Pull Ups – Rest 2mins – 12min AMRAP 200m Run 7 Front Squats (95/65) 3 Snatches 9 Lateral Burpees over the Bar LvL 3: 75/55 LvL 2: (65/45) (Banded Strict Pull Ups)(Step Overs) LvL
Saturday Community Partner Wod Metcon Metcon (Time) 600 M Run 60 Alt DB Snatches @50/35 60 Wall Ball Shots @20/14 400 M Run 40 Box Jumps @24/20 40 Wall Ball Shots 300 M Run 30 Pull-Ups 30 Wall Ball Shots 200 M Run 20 Toes 2 Bar 20 Wall Ball Shots 100 M Run 100
Hero WOD Adle (Time) 4 Rounds for Time 6 Dumbbell Lungesters (2×35/20 lb)* 29 Up-Downs 200 meter Shuttle Sprints (4×50 m) *1 Lungester consists of 1 Left-Leg Lunge, 1 Right-Leg Lunge, 1 Thruster This workout is dedicated to Lance Corporal Patrick Ryan Adle, a former star football and lacrosse player at Fallston High School who
Strength + MetCon Clean Complex (Weight) Clean Complex: High Hang PC + Hang PC + Clean 7×1 every :90sec Metcon (AMRAP – Rounds and Reps) 15min AMRAP 12 Overhead Squats 95/65 12 Push Ups 500m Row LvL 3: (75/55) LvL 2: (65/45) LvL 1: (45/35) Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row
Warrior Women Wednesdays Andi (Time) For time: 100 hang power snatches 100 push presses 100 sumo deadlift high pulls 100 front squats ♀ 45 lb. ♂ 65 lb. Intermediate Option: 100 hang power snatches 100 push presses 100 sumo deadlift high pulls 100 front squats ♀ 35 lb. ♂ 45 lb. Beginner Option: 50 hang
