July 2017

‘Modified’ Bear Complex…… 5 Rounds of 5 Deadlifts 5 Hang power cleans 5 Push press (or jerks) 5 Squats(front or back) Rest as needed between rounds. The reps are to be done consecutively, you may rest with barbell in the hang, rack, back or overhead position. Putting the bar down during a round constitutes a […]

WOD “Barbara“ Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post total round times to the Zen.

WOD 3 Rounds for time of: Run to Gary ave 25 Kettlebell swings 55/35lb 25 Wall balls 20/14lb Post times to the Zen.

Amanda 9-7-5 reps for time of: Muscle-ups 135/95lb. squat snatches (you must receive the bar in the squat, riding it down is not a rep) Post time to comments.

WOD 5 rounds for time of: (THERE IS A 30 Minute TIME CAP) 50 feet of walking lunges (may be done outside in designated area) Run 200m 15 burpees 30 lateral jumps 24/20″ (jumping over a pvc stick set at designated height) Run 200m Post times to the Zen.

EMOM for twenty minutes Even: Clean x2 reps and Jerk x1 Odd: Push ups (10 reps for men, 7 reps for ladies) Conditioning: 3 rounds of: 10-15 reps of: GHD sit ups Hip and back extensions Post loads of EMOM to the Zen.

WOD AMRAP in twenty minutes of: Run 400m 4 Wall Climbs 8 Toes to bar 12 One legged squats   Post rounds to the Zen.

Friday… Enjoy this Friday workout! I hope in some small way you got a little better these past 2 weeks! As always, warm up! WOD: 4 rounds for total reps… 1 minute   Burpees 1 minute   Box Jumps 1 minute   KB Swings (55/35) 1 minute   Sit-ups 1 minute   Rest   Report

Stretch, warm up! EMOM – 12 minutes Even: 3 Back squats @ 75% 1RM Odd: 8 Reverse Ring Rows Conditioning: 2 Rounds 2-30 Sec. Hang from Bar/ 30 sec. rest btw. movements 10 Ring crunches 10 Hollow Rocks 10 Superman

Sure hope you have been enjoying the workouts for the last week! We all can’t wait for Jason to come home!!! As always…Warm up! WOD: 12 minute AMRAP 3 Ring dips 9 Deadlifts (185/125) 15 DB Walking lunges (50/35) Be safe… stay hydrated… it is hot!