Buy-in: 75 Ab-mat Sit-ups
-Then-
10 Rds of:
10 Chest-2-Bar Pull-ups
5 Sumo Deadlift High Pulls (95/65)
-Then-
Cash out: 75 Ab-mat Sit-ups
Metcon (For Time):
Buy-in: 75 Ab-mat Sit-ups -Then- 10 Rds of: 10 Chest-2-Bar Pull-ups 5 Sumo Deadlift High Pulls (95/65) -Then- Cash out: 75 Ab-mat Sit-ups
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Metcon (5 Rounds 4 Time)
15 Air Squats 5 Power Cleans (135/95) 15 Air Squats 5 Snatches (135/95) 15 Air Squats Rest 1 Min In between Rounds. Score is total time Including Rest *25 Minute Time Cap Hero WOD - Nate (20-Minute AMRAP of:)
2 Muscle-ups (scale = 2 pullups + 2 ring dips) 4 Handstand Push-ups (scale = strict DB shoulder presses) 8 Kettlebell Swings (70#/53#) In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. To learn more about Nate click here 18 Min AMRAP:
9-15-21-27-33-39 and so on, adding 6 reps each round... Wall Balls (20/14) Deadlifts (135/95) *100 Meter Run or Row After each Rd. 20 Min Amrap
12 Cal. Assault Bike 8 Power Cleans (135/95) 4 Pull-Ups Metcon (3 Round AMRAP of):
1 Min: Max Rep Cal Row 1 Min: Max Rep Bar Facing Burpees 1 Min: Max Rep Power Snatches (75/55) 1 Min: Max Rep Shoulder-2-Overhead (75/55) 1 Min: Max Rep Abmat Sit-Ups 1 Min: Rest AMRAP - Rounds and Reps
16 Min Amrap 200 Meter Run 8 Hang Cleans (155/105) 64 Double Unders (Scale=128 singles) Metcon (2 Rounds for Time)
30 Back Squats (135/95) 30 KB Swings (53/35) 20 Front Squats (135/95) 20 Knees-2-Elbows **25 Min Time Cap Hero Monday: ROY
5 Rounds for time of: 15 Deadlifts (225/155) 20 Box Jumps (24/20) 25 Pull-ups In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009. To learn more about Roy click here 12 Min Amrap
3 Deadlifts (315/220) 8 Box Jump Overs (24/20) (Scale = step-overs) 15 Wall Balls (20/14) |
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