Wednesday
WOD AMRAP in 20 minutes 3-6-9-12-15-18-21….etc Kettlebell swings 55/35lb grasshoppers walking lunges post total reps to the Zen.
WOD AMRAP in 20 minutes 3-6-9-12-15-18-21….etc Kettlebell swings 55/35lb grasshoppers walking lunges post total reps to the Zen.
EMOM for 14 minutes Even Minute: Snatch (squat) 3 reps at 70% of 1 rep Odd Minute: Push Press 5 reps (same weight as snatch) Then, Front Squat 5x3reps of 75% of 1 rep Post loads to the Zen.
WOD 5 minute AMRAP 1 strict pull up 3 Handstand push ups 6 one legged squats alternating Rest 3 minutes 6 minute AMRAP 3 chest to bar pull ups 6 ring push ups 9 goblet squats 55/35lb Rest 3 minutes 7 minute AMRAP 6 pull ups 9 push ups 12 squats Post rounds from
For time:50 box jumps, 24/20-inch box 50 jumping pull-ups 50 kettlebell swings, 35/25lb 50 walking-lunge steps 50 knees-to-elbows 50 push presses, 45/35lb. 50 back extensions 50 wall-ball shots, 20/14-lb. ball 50 burpees 50 double-unders
EMOM For 15 minutes you will do Power Clean and Jerks… For the first 5 minutes 3 Power Cleans and 1 Jerk For the second 5 minutes 2 Power Cleans and 1 Jerk For the third 5 minutes 1 Power Clean and 1 Jerk Add weight accordingly….. Conditioning: 3 rounds of 5 Inverted hangs on
AMRAP in 15 minutes: 3 Bar Muscle Ups 6 Over the bar burpees 9 Deadlifts 225/155lb Post scores the the Zen.
Weightlifting: (same as last week) You will have a total of 40 minutes, 20 minutes per lift to complete a heavy singe for each. Snatch (squat) 1 heavy single Front Squat 1 heavy single Warm up to a heavy weight and get either a 1 rep max and possible PR or just heavy single of
WOD 3 rounds for time of: 15 Toes to bar 15 Burpee box jumps 24/20″ (you must face the box, complete the burpee then jump onto the box). Post time to the Zen.
WOD 4 rounds for time of: 30 Wall Balls 20/14lb 15 Power Cleans 135/95lb 30 Double unders Post times to the Zen.
WOD 5 rounds for time of: 10 Kettlebell Snatches right arm 55/35lb 10 Kettlebell Snatches left arm 55/35lb 3 Muscle ups (on the rings) Post times to the Zen.