Lower Body Strength + MetCon Back Squat (12mins to find 1RM) Metcon (Time) For Time: 10-1 Wall Ball Shots (20/14) 1-10 KBS (53/35) *200m Run after Ea* RX+ (70/53) Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads, IT band, Hamstring) – 100 Banded Pull
Manic Mondays Metcon (AMRAP – Rounds and Reps) 18min AMRAP: 1 Wall Walk 3 Toes to Bar 5 Lateral Burpees over Bar 7 Push Press (45/35) 9 Front Squats (45/35) Warm-up – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads, IT band, Hamstring) – 3 Way Banded Shoulder Stretch
Hero Week Day 5 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. Warm-up – 2min Assault Bike/400m Jog/2min
Hero Week Day 4 Team Kalsu (Time) For Time w/ Partner 100 Thrusters (135/95 lb) 5 Burpees to start and at the top of every minute *I go, you go. Synchronized Burpees* -10min Time Cap- The "Kalsu" Hero WOD honors 1st Lt. James Robert Kalsu, 11th Artillery Regiment, 101st Airborne Division, U.S. Army, who was
Hero Week Day 3 Wittman (Time) Seven rounds: 1.5 pood/ 1 pood Kettlebell swing, 15 reps 95/65 pound Power clean, 15 reps 15 Box jumps, 24"/20" box Post total time. In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010 Warm-up – 2min Assault Bike/400m Jog/2min Row
