Strength + MetCon Snatch Complex (5×1 Every :90sec) Snatch Pull + Power Snatch + Snatch Balance Metcon (Time) 3 Rounds for Time: 5 Snatches 135/95 10 Overhead Walking Lunges 5 Burpees LvL 3: (95/65) LvL 2: (75/55) LvL 1: (45/35) Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20
Manic Mondays The Incredible Hulk (AMRAP – Rounds and Reps) As Many Reps as Possible (AMRAP) in 20 minutes 5 Deadlifts (115/75 lbs) 5 Hang Power Cleans (115/75 lbs) 5 Front Squats (115/75 lbs) 5 Push Press (115/75 lbs) 5 Back Squat (115/75 lbs) LvL 3: (95/65) LvL 2: (75/55) LvL 1: (45/35) Warm-up Mobility
Saturday Community Wod Metcon (AMRAP – Reps) For Reps: 3 Rounds Minutes 0-2:30 400 M Run Minute 2:30-3:30 Max Air Squats Minute 3:30-5:00 200 M Run Minute 5:00-6:00 Max AB Mat Sit-ups Minute 6:00-7:00 100 M Run Minute 7:00-8:00 Max DB Push Press @35/25 Minute 8:00-9:00 Max Burpees Minute 9:00-10:00 Rest RX+(50/35)(PVC Pipe Sit-ups)
Hero WOD Caroline (Time) For Time 3-7-11-14-11-7-3 reps of: Deadlifts (225/135 lb) Box Jumps (24/20 in) Calorie Row This workout is dedicated to Caroline Joy Schollaert, a member of Coast Guard HITRON in Jacksonville, FL, who was killed while apprehending an ongoing car break-in on August 3, 2021. Caroline was an AMT3 Aviation Maintenance Technician
Strength + MetCon Single Arm Dumbbell Rows (3×10 + Barbell 21’s) Barbell 21 bicep curls; 7 Reps at 1/4 ROM + 7 Reps at 1/2 ROM + 7 Reps at full ROM Metcon (Time) 30-20-10 Reps 400m Run Alt Dumbbell Snatch 35/25 Dumbbell Goblet Squats RX+ 50/35 LvL 3: (25/20) LvL 2: (20/15) LvL 1:
