Friday
WOD 4 Rounds for time of: 15 Power Snatches 75/55lb 30 Double Unders 15 Thrusters 75/55lb Post times to the Zen.
WOD 4 Rounds for time of: 15 Power Snatches 75/55lb 30 Double Unders 15 Thrusters 75/55lb Post times to the Zen.
WOD (Open Style) Clean and Handstand push up ladder in ascending and descending orders…. Adding weight. 21-18-15-12-9-6-3 Cleans (you may power clean it) 3-6-9-12-15-18-21 Handstand Push Ups Weights for the cleans will be: 95/65,115/80,135/95,155/105,175/120,195/135,215/150 There will be a 20 minute time cap. Post times and or scores to the Zen.
WOD 21-18-15-12-9-6 and 3 rep rounds for time of: Chest to bar pull ups Burpees Post times to the Zen.
EMOM 20 minutes Even: Back Squat 3 reps @ 80% of 1 rep Odd: Push Ups: Men 10 reps, Women 7 reps Conditioning: 3 rounds of 10-15 GHD sit ups or V-ups 10-15 Hip and Back Extensions or Supermans Post results to the Zen.
WOD AMRAP in 20 minutes of: 2 Muscle Ups (rings) 4 Wall Climbs 8 One Legged Squats (alternating) Post rounds to the Zen.
Team Relay WOD. There will be multiple stations where each team member will have to advance through in order to complete a round. Details will be explained in gym. Classes are only 9:30 am and 10:30am. If you are late to a class you may not be put on a team so please arrive early
We are closed on Thanksgiving! We will re-open briefly on Friday morning for a 9:30 and a 10:30 Team/partner WOD. We will then be closed for the weekend. Also there is no 18:30 (6:30pm) class today. WOD AMRAP in 24 minutes of: 12 Weighted Box Step ups 55/35lb 18 American Kettlebell Swings 55/35lb (USA!) 12
3 rounds for time of: 15 Right Arm Dumbbell Squat Snatches 40/30lb 15 Pull Ups 15 Left Arm Dumbbell Squat Snatches 40/30lb 15 Toes To Bar Post times to the Zen.
“Gwen” Clean(power or squat) & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Post loads to the Zen.
WOD AMRAP in 20 minutes: With a medicine ball 20/14lb ball complete the following workout 10 Wall Balls 10 Walking Lunges (with ball in hands) 10 Medicine ball cleans (yes you must squat) 10 Over the shoulders alternating* *You will lift the ball and roll it over your shoulder behind your back, you MUST catch