Saturday
9:30 until NoonCome in do mobility…. Also Jason will go over the Ring program and each exercise that we will be doing, start time is 10am!
9:30 until NoonCome in do mobility…. Also Jason will go over the Ring program and each exercise that we will be doing, start time is 10am!
AMRAP in 20 minutes of: 10 Right arm overhead walking lunges 35/25lb dumbbell 10 Left arm overhead walking lunges 35/25lb dumbbell 10 Burpees 10 Box Jumps 24/20″ Post scores to the Zen.
AMRAP in 15 Minutes: 20 Sitp ups 10 Push ups 20 Russian Swings 70/55lb 10 Pass throughs on pirhouttes (parallettes)* *back and forth is one rep.
Weightlifting: Snatch pulls 3×3 @105% Snatch 3@ 78%, 3@ 81%, 3@ 84% Front Squat 3×5 @ 78% Conditioning: Partition as needed but do 150 total COMBINED reps of: GHD sit ups Hollow rocks Super mans Ring Crunches
WOD 3 rounds for time: One minute of 135/95-lb. back squats Rest one minute One minute of chest-to-bar pull-ups Rest one minute One minute of 135/95-lb. power cleans Rest one minute Post total reps completed to the Zen!
WORKOUT 17.5 Rx’d (Ages 16-54) 10 rounds for time of: 9 thrusters 95/65lb 35 double-unders Masters 55+: Men use 65 lb. Women use 45 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders Scaled Masters 55+: Men use 45 lb. and perform single-unders Women use 35
Friday Open WOD 17.5! Read More »
Come in and do mobility and movement. Get warm and address any issues you may have. Bonus: Guess what the Open WOD 17.5 is going to be, the closest person to guess what the actual Open WOD 17.5 is going to be will be able to pick or make up their own WOD fo the
MAX EFFORT: Weighted pull-ups 3-3-3-3-3 reps Row 1,000 meters If you are unable to do weighted pull ups, either perform strict pull ups with no weight, or work on negatives. Post all loads to the whiteboard and heaviest load and row time to the Zen!
Liam For time: Run 800 meters with a 45/35-lb. plate 100 toes-to-bars 155/110-lb. front squats, 50 reps 15-ft. rope climbs, 10 ascents* Run 800 meters with a 45/35-lb. plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run. Sub for the rope climbs is 7 pull ups