October 2017

WOD 21-18-15-12-9 rep rounds for time of: Deadlifts 135/95lb Pull Ups Sit ups Post times to the Zen.

Weightlifting: 5 rounds each for time 5 Squat Snatches 30 wall balls 20/14lb Rest 3-5 minutes between rounds. Add weight each round, or pick a heavy weight and try to stick it out for each round. Post times for each round to the Whiteboard, post total time (minus rest) to the Zen.

WOD 50-35-20 rep rounds for time of: Russian Swings 55/35lb Grasshoppers Box Jumps 24/20″ Post times to the Zen.

WOD 5 rounds for time: 9 Hang Squat Cleans 135/95lb 9 Toes to bar 9 over the bar burpees Post times to the Zen.

“Nate” AMRAP in twenty minutes of: 2 Muscle Ups 4 Handstand push ups 8 Kettlebell Swings 70/55lb Post rounds completed to the Zen.

Weightlifting: Deadlift 5×3 @78% of 1 rep   WOD: There will be a 12 minute time cap: 5,4,3,2,1 rep rounds for time of: Power Cleans 155/110lb Box Jumps 30/24″ Post times to the Zen.

EMOM for twenty Minutes: Even minutes: Snatch Balance 3 reps (starting at a lightweight and working to a heavy working load) Odd minutes: Either 1-3 Bar muscle up, 3-5 chest to bar pull ups or 3-5 strict pull ups. Then Front Squat 5 x 3 reps @78% of 1 rep max. Conditioning: 3 rounds of: 5

WOD 6  three minute rounds: You will have 2 minutes and 30 Seconds to complete: 7 Burpees 60-yard shuttle sprint (5-10-15 yards) and as many sit ups as you can with remaining time during the 2:30 minute round and then 30 seconds of rest… You will be scored on how many total sit ups you

WOD With a continuously running clock you will complete as many reps as possible in 5 four minute rounds of the following: 1st minute Power Snatch 75/55lb 2nd minute Toes To Bar 3rd minute Double Unders 4th minute REST Post total reps completed to the Zen.

Weightlifting! Using 70% of your 1 rep max on the Clean do the following sequence: 4 minutes of Squat cleans Rest 2 minutes 3 minutes of Hang Squat cleans Rest 2 minutes 2 minute of Power cleans Then Back Squats 5×3 @ 75% Post total reps for all forms of clean to the Zen.