Friday
WOD 7 Rounds for time of: 5 Power cleans 135/95lb (masters 115/80lb) 10 Bar facing over the bar burpees! 15 Double unders Post times to the Zen.
WOD 7 Rounds for time of: 5 Power cleans 135/95lb (masters 115/80lb) 10 Bar facing over the bar burpees! 15 Double unders Post times to the Zen.
Rings 1 program: 3-5 rounds of 8-12 reps of: Reverse pull ups 3 rounds of 5 reps of: Jump to inverted hang WOD 5 Rounds for time of: 5 Squat Snatches 115/80lb (masters 95/65lb) 3 Muscle ups (masters 5 chest to bar pull ups and 5 push ups) Post times to the Zen!
Rings 1: Do 3-5 sets of 8-12 reps of the following two exercises: Reverse Rows (ring rows) Assisted pull ups WOD AMRAP in 15 minutes of: Deadlift 155/105lb 5,6,7,8,9….etc reps 24/20″ Box jumps 10 reps The first round will begin with 5 deadlifts and 10 box jumps, the second round you will add one rep
EMOM for 10 minutes 2 Cleans 1 Jerk. (you may do the jerk on your first or second clean) …. and these are SQUAT cleans. \ GO HEAVY. MAX EFFORT Back Squat 5×3 @ 80% Rings 1: Do 3-5 sets of the three exercises Assisted push ups Plank holds Mountain climbers
We will begin the Rings program…. Today! Rings: Top position 3-5 sets of 3-5 second holds. Assisted Ring dips 3-5 sets of 8-12 reps WOD AMRAP in 15 minutes of: 4 Wall Climbs 8 Grasshoppers 12 Toes to bar Post rounds to the Zen.