Friday
WOD 5 rounds for time of: 9 Dumbbell thrusters right arm 45/30lb 30 Sit ups 9 Dumbbell thrusters left arm 45/30lb 30 Double unders Post times to the Zen.
WOD 5 rounds for time of: 9 Dumbbell thrusters right arm 45/30lb 30 Sit ups 9 Dumbbell thrusters left arm 45/30lb 30 Double unders Post times to the Zen.
I want to say what an awesome job to see the morning crew suffer through the heat, and then the evening crew plow through a thunderstorm and a downpour. Very motivating to see all of this…. WOD AMRAP in 15 minutes of: 3 Wall Climbs 6 Up downs 9 Toes to bar Post rounds to
In celebration of the founding of the United States Army on June 14, 1775, and in honor of its soldiers and their unwavering dedication to national defense. Due to the nature of how long this workout is, please show up early to warm up. Warm up will be short and intense to prepare you for
EMOM for 14 minutes Power Snatch 3 reps TOUCH and GO at a weight 75-80% of your 1 rep. Then: Overhead Squat 3×3 @ 80% of 1 rep max Conditioning: 3 rounds of: 10-15 V-ups 10-15 Hip and Back Extensions 10-15 GHD Sit ups Post weights to the Zen!
Kettlebell Cardio Tomorrow (Saturday) at 9:30am! WOD 5 Rounds For time: 30 Alternating Dumbbell Power Snatch 45/30lb 50 Feet of Dumbbell Overhead Walking Lunges 45/30lb (you may use one or two hands) 30 Burpees Post times to the Zen.
Kettlebell Cardio at 9:30am this Saturday!! EMOM for 20 minutes: Even minutes: Power Cleans 3-5 reps* Odd minutes: Weighted pull ups 3-5 reps* *GO as heavy as you can in the beginning to complete 5 reps then in later rounds go as heavy as you can and do 3 reps. Then: Back Squat 3×3
Complete as many rounds and reps as possible in 15 minutes of:9 Deadlifts (155lbs / 100lbs) 12 Push-ups as always Chest to deck. 15 Box jumps (24/20″) Post rounds to the Zen.
EMOM for 10 minutes 1 Snatch balance and 1 Overhead squat with 5 second pause in bottom of squat every minute. Do both lifts in the same minute and use 75% of your 1 rep max Snatch. Front Squats 3×3 @ 86% of 1 rep Conditioning: 3 rounds of: 10-15 reps of GHD sit ups
WOD “Helen” 3 rounds for time of: Run 400 meters 1.5-pood kettlebell swings, 21 reps (55/35lb) 12 pull-ups Post time to the Zen.