Strength + MetCon Snatch Complex (Weight) Snatch Complex: Power Below the Knee(1sec Pause) + Hang Power + Snatch 5×1 Every :90sec Metcon (AMRAP – Rounds and Reps) 12min AMRAP 10 KBS 70/53 10 Wall Ball Shots 20/14 LvL 3: (53/35) LvL 2: (35/26) LvL 1: (Russian Swings 35/56) Warm-up Accessory Cash Out: – 2min Assault
Manic Mondays Metcon (2 Rounds for reps) Death by Burpees: Min 1 – 1 Burpee Min 2 – 2 Burpees Min 3 – 3 Burpees and so on… *Once you fail the amount burpees required in that min. go into an AMRAP with the remaining time of… 3 Deadlifts (95/65) 6 Hang Cleans 9 Push
Hero WOD J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 Intermediate 12-9-6-3 reps of: Handstand Push-Ups Ring Dips Push-Ups Beginner (A) 15-12-9 reps of: Box Handstand Push-Ups Banded Ring Dips Rack Push-Ups Beginner (B)
Strength + MetCon Shoulder Press (Weight) Warm Up Set: 5 @ 45% – 3 @ 55% – 3 @ 65% Working Set: 5 @ 75% – 3 @ 85% – 1+ @ 95% Deadlift (Weight) Warm Up Set: 5 @ 45% – 3 @ 55% – 3 @ 65% Working Set: 5 @ 75% –
Midline Madness Metcon (AMRAP – Reps) CoreWOD: Tabata: 20sec Hollow Rocks 10sec Plank Hold Metcon (Time) For Time 150 Double Unders 50 Toes To Bar 50 Cal Row 100 DU 30 T2B 30 Cal Row 50 DU 10 T2B 10 Cal Row LvL 3: (Singles x2) (Straight Leg Raise) (25/15/5 Cal) LvL 2: (Singles) (Knees
