Thursday
EMOM 20 minutes Even: 1 Snatch grip Deadlift, 1 Hang Snatch (power or squat), 1 Overhead Squat Odd: Strict Toes to bar 5-10 reps Front Squat 3×3 @ 83% Conditioning: 3 rounds of 10-15reps V-ups Supermans Post loads to the Zen.
EMOM 20 minutes Even: 1 Snatch grip Deadlift, 1 Hang Snatch (power or squat), 1 Overhead Squat Odd: Strict Toes to bar 5-10 reps Front Squat 3×3 @ 83% Conditioning: 3 rounds of 10-15reps V-ups Supermans Post loads to the Zen.
WOD 5 rounds for time of: 10 Push Ups (chest to the deck and FULL lock out) 20 Russian Swings (go heavy…. you pick the weight!) 30 Sit Ups 40 Double unders Post times to the Zen.
WOD AMRAP in 20 minutes of: 8 Deadlifts 155/110 4 Hang power cleans 155/110 2 Jerks 155/110 10 one legged squats alternating Post rounds completed to the Zen.
WOD Five rounds of: 1 minute of Inverted Burpees* 1 minute of Up Downs 1 minute of Chest to bar pull ups 1 minute rest *inverted burpees, Start standing facing the wall, then squat to a sitting position and roll back and then launch up to a standing position to kick up into a handstand
WORKOUT 17.1 For time: with 20 minute time cap….. 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs Rx’d: (Ages 16-54) Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in.
EMOM 20 minutes: Even: Front Squat 3 reps @ 81% Odd: L-Pull ups* 3-5 reps *if you are unable to do a STRICT L, Raise knees and do a strict pull up, or a regular strict pull up Conditioning: 3 rounds 20 seconds (total) L-Sit, either on rings or parallettes. 10 one legged squats alternating
Partner WOD One person is working while the other rests. 2 Rounds 2 minutes per movement Kettlebell Swings 55/35lb (1 kettlebell per team, unless it is a co-ed team) Push Ups (chest to deck) Squats Sit ups Double Unders or Single Unders for 1/2 points Total reps will be the score.
EMOM/Ladder: With a continuously running clock do one Clean and Jerk the first minute and two the second minute, three the third minute and continue as long as possible until you cannot finish the required reps in that minute. EVERYONE will have a plus round. Even if you know you cannot finish another round you
WODAMRAP in 20 minutes of: 3 wall climbs 30 walking lunges 3 wall climbs 30 toes to bar 3 wall climbs 30 squats 3 wall climbs 30 sit ups 3 wall climbs 30 pull ups 3 wall climbs 30 burpees Post score to the Zen.
WOD AMRAP in 20 minutes of: 10 Burpees 10 Sumo Deadlift High Pulls 95/65lb 10 Lateral Jumps over a 24/20″ PVC stick. Post rounds to the Zen.