Friday!
Saturday we will be opening at 9:45. Please take note of the time difference. WOD Nancy 5 rounds for time of: 400-meter run 95/65-lb. overhead squats, 15 reps Post time to the Zen
Saturday we will be opening at 9:45. Please take note of the time difference. WOD Nancy 5 rounds for time of: 400-meter run 95/65-lb. overhead squats, 15 reps Post time to the Zen
EMOM!!!! For 20 minutes: Even: 10 weighted walking lunges (use dumbbells or a barbell, front rack or on your back) Odd: Handstand walk 25’* *If you cannot walk on your hands then you will do a handstand hold for as long as you are able in the minute. OR you will hold yourself in a
WOD 30-20-10 reps for time of: Sit-ups Toes-to-bars Wall-ball shots, 20/14-lb. ball Post time to the Zen.
Weightlifting: Hang power clean 3-3-3-3-3-3-3 reps (all rounds should be heavy BUT you are looking for that 3 rep max) Box Jumps 3-3-3-3-3-3-3 reps (again all rounds should be higher than ‘normal’ BUT you are looking for the highest jumps) Conditioning: 100 Double unders (every time you miss or fail do 10 grasshoppers) OR-
Well here is a fun little bodyweight WOD to start the week. AMRAP in 30 minutes of: WOD A 1 Strict Pull up 3 Chest to Bar Pull Ups 6 Pull Ups 3 Handstand Push ups 6 Ring Push ups 9 Push Ups 6 One Legged Squats 9 Goblet Squats 55/35lb 12 Squats AMRAP in
WOD AMRAP in 20 minutes of: Run 200m 10 Power Snatches 75/55lb 10 wall balls 20/14lb Post rounds to the Zen.
We had a tough workout yesterday with the 1 arm deadlifts. Today focus on control and stability in the front squat. Have fun with this little EMOM. EMOM: 15 minutes: Front Squat 5 reps @ 70% Push Up 10/7 reps Strict Pull up 7/5 reps Conditioning: 3 rounds of: 10-15 GHD sit ups 10 Mountain
WOD 5 Rounds for time of: 9 Right Arm Deadlift 135/95lb* 9 Left Arm Dumbbell Thrusters 45/30lb 9 Left Arm Deadlift 135/95lb* 9 Right Arm Dumbbell Thrusters 45/30lb *You may only drop the deadlift at the end of a multiple rep set OR for safety reasons. Post times to the Zen.
Welcome back to a short week! Lets get busy! WOD 3 rounds for time of: (there is a 30 minute time cap) run 400m 10 Wall Climbs 20 Toes to bar 30 Box Jumps 24/20 Post times to the Zen.