CoreWOD + MetCon Metcon CoreWOD: Tabata Hollow Rocks Russian Twist (45/25) Metcon (Time) 25-20-15-10-5 Wall Ball Slams (20/14) 10-08-06-04-02 PVC Pipe Sit UPs 05-04-03-02-01 C2B RX+ (GHD & Ring MU) Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads, IT band, Hamstring)
Strength + MetCon Back Squat (Weight) Wk1D1- Back Squat: Warmup Sets: 5(40%) – 5(50%) – 5(60%) Working Sets: 5(70%) – 5(75%) – 5(80%) Metcon (2 Rounds for reps) 8min AMRAP 8 KB Snatch (L) 8 KB Front Rack Squat (L) 8 KB Snatch (R) 8 KB Front Squat (R) – Rest 2mins – 4min AMRAP
Manic Monday Metcon E2MOM for 20mins: 10 Lateral Burpee Box Jumps (24/20) 5 Double KB Push Press (53/35) Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads, IT band, Hamstring)
SHOUTOUT SATURDAY SINCE 2010! OPEN TO THE PUBLIC FREE WOD 0900 Metcon (Time) For Time w/Partner: 500-400-300-200-100 meter Row (each) Partner Holds Kettlebells in Rack (2×35/26) *5 Synchronized Burpee penalty for each drop of kettlebells*
Hero WOD Artie (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters, 95 lb. Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year
