Hero WOD Luke (Time) For Time: 400m Run 15 Clean and Jerks, 155# 400m Run 30 Toes-To-Bar 400m Run 45 Wall-Ball Shots, 20# 400m Run 45 Kettlebell Swings, 53# 400m Run 30 Ring Dips 400m Run 15 Weighted Lunge Steps, 155# 400m Run In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug.
Strength + MetCon Clean Complex (7×1 every :90sec) Clean Grip Deadlift + Hang(Squat) Clean & Jerk + (Squat)Clean & Jerk Metcon (Time) 3RFT: 21 Kettle Bell Swings 53/35 15 Burpee Box Jumps 24/20 9 KB Box Step Overs LvL 3: (35/26)(20/16) LvL 2: (26/18)(16/14) LvL 1: (18/12)(Step Ups) Warm-up Accessory Cash Out: – 2min Assault
Warrior Women Wednesdays Metcon (Time) 3rds: 10 ALT Weighted V-Ups 5 Turkish Get Ups 30sec Low Plank Hold Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Intermediate 21-15-9 Thrusters (75/55 lb) Pull-Ups Beginner 21-15-9 Dumbbell Thrusters (2×15/10 lb) Ring Rows Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20
Strength + MetCon Snatch Comlpex (Snatch Complex: Snatch Grip Deadlift + Hang Snatch) Snatch Grip Deadlift + Hang Snatch(Squat) + Overhead Squat Metcon (Time) For Time: 42 Wall Ball Shots 20/14 36 Burpees 30 Overhead Walking Lunges 95/65 24 Push Press 18 Front Squats 12 GHD’s 6 Wall Walks LvL 3: (75/55)(PVC Sit Ups) LvL
Monday Madness Metcon (3 Rounds for reps) 8min AMRAP 300m Run 3 Clean and Jerks 95/65 -Rest 2mins- 6min AMRAP 200m Run 2 C&J 135/95 -Rest 2mins- 4min AMRAP 100m Run 1 C&J 155/105 RX+ 135/95-155/105-185/125 LvL 3: (75/55) LvL 2: (65/45) LvL 1: (45/35) Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row
