Wednesday
WOD 5 rounds for time of: 5 Wall Climbs 10 Toes to bar 15 Deadlifts 185/130 Post times to the Zen
WOD 5 rounds for time of: 5 Wall Climbs 10 Toes to bar 15 Deadlifts 185/130 Post times to the Zen
Weightlifting: Push Jerk 3,3,3 When you have maxed out your push jerk, move onto the split. Split Jerk 3,2,1 Overhead Squat 5×3 @80% of 1 rep max Snatch or if you have it off of your 1 rep OHS. (NO BASE) Conditioning: Rings 1 3 sets each of 8-12 reps Ring Push ups 15-30 second
Rings 1: 2-3 rounds of: Reverse Rows 8-12 reps Assisted Pull ups 8-12 reps WOD AMRAP in 20 minutes of: Run 200m 3 pull ups 6 Push ups 9 Squats Post rounds to the Zen.
WOD For time complete the following: 10 Power Cleans 165/115 (masters 135/95) 20 box jumps 24/20 (masters can step up) 30 Wall balls Run 1 mile 30 Wall balls 20 box jumps 24/20 (masters can step up) 10 Power Cleans 165/115 (masters 135/95) Post times to the Zen.
WOD 21-15-9 rep rounds for time of: Deadlift 225/155lb Ring dips RINGS 1 3 rounds of: 8-12 reps Mountain Climbers 10-20 second plank holds
Rings 1: 3 rounds of: Reverse Row 8-12 reps Assisted Pull ups 8-12 reps WOD For time: 150 single-unders 20 bar muscle-ups* 10 squat cleans, 115/80 lb. 150 single-unders 15 bar muscle-ups 15 squat cleans, 115/80 lb. 150 single-unders 10 bar muscle-ups 20 squat cleans, 115/80 lb. 150 single-unders *a good sub for the bar
WOD A Complete as many rounds as possible in 15 minutes of: Run 200 meters 50-ft. handstand walk 30-second handstand hold WOD B Complete as many rounds as possible in 15 minutes of: Run 200m 50-ft Bear walk (straight legs) 30 second overhead barbell hold 95/65lb (time begins once you are locked out) Post rounds
WOD: “Quarter Gone Bad” 5 rounds for total reps of: 135-lb. thrusters, 15 seconds Rest 45 seconds 50-lb. weighted pull-ups, 15 seconds Rest 45 seconds Burpees, 15 seconds Rest 45 seconds
WOD 10 rounds for time of: 10 Push Ups 10 Kettlebell Swings 55/35lb 10 One Legged Squats alternating 10 Pass Throughs on parallettes… (back and forth is one rep) Rings 1 3-5 rounds of 8-12 reps Ring push ups 3-5 seconds of Plank holds 8-12 reps of mountain climbers Post times to the Zen.