Clean Complex + MetCon Clean Complex (Weight) Clean Complex Clean Pull + Hang Clean + Clean + Jerk Every 1:45 x 5 Metcon (AMRAP – Rounds and Reps) 12min AMRAP increasing reps by 2: 2 Push-Ups 2 KB Front Rack Lunges (53/35) 2 KB Snatch (53/35) 20 Double Unders (Stay the Same) Warm-up Accessory Cash
Warrior Women Wednesday Metcon (AMRAP – Rounds and Reps) CoreWOD: 8min AMRAP 10 Weighted(WB) V-Ups (20/14) 10 Hollow Rocks 10 Russina Twist (45/25) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – :90sec couch stretch
Snatch Complex + MetCon Snatch Complex (Weight) SN Pull + Hang SN + SN + 2 Over Head Squat Every 1:45 x 5 Metcon (Time) Buy IN: 500m Row 21-18-15-12-9-6 Pull Ups Double DB Box stepovers (35/25) (24/20) Buy OUT: 500m Row Warm-up Accessory Cash Out: – 2min Assualt Bike/400m Jog/2min Row (Cool down speed)
Motivation Monday Frank The Tank (3 Rounds for reps) AMRAP 5: Buy-In: 50 Wallballs (20/14) 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5:00 AMRAP 5: Buy-In: 35 Wallballs (20/14) 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5:00 AMRAP 5: Buy-In: 20 Wallballs (20/14) 6 Deadlifts (275/185) 6 Lateral Barbell Burpees Warm-up Mobility Cash
SHOUTOUT SATURDAY SINCE 2010! OPEN TO THE PUBLIC FREE WOD 0900 Metcon (Time) 3 Rounds For Time: 25 Cal Row 25 Kettle Bell Swings 53/35 25 Wall Ball Shot 20/14 25 PVC Pipe Sit Ups 25 Burpees
