Thursday
WOD 5 Rounds of: 2 minute rounds of: 5 Hang Snatches (you may power, split or squat it) Max effort burpees 1 minute rest Add weight during your ‘rest’ break. Post total burpees and loads to whiteboard and the Zen.
WOD 5 Rounds of: 2 minute rounds of: 5 Hang Snatches (you may power, split or squat it) Max effort burpees 1 minute rest Add weight during your ‘rest’ break. Post total burpees and loads to whiteboard and the Zen.
3 Rounds for time 21 Kettlebell Swings 55/35 21 Deadlifts 185/130 21 Box Jumps 24/20″ Post times to the Zen.
WOD AMRAP in 18 minutes 3 Hang (squat) Cleans 155/110 3 Bar Muscle Ups* If you are unable to perform an unassisted pull up you will do 6 pull ups per round for this workout. Otherwise, you may do assisted bar muscle ups, whether it be banded or jumping bar muscle ups. Have fun!
AMRAP in 20 minutes 3 Wall Climbs 6 Up Downs 9 Grasshoppers 12 Walking Lunge Post rounds to the Zen.
WOD AMRAP in 20 minutes 9 Toes to bar 12 Sumo Deadlift High pull 95/65 15 Wall Balls 20/14lb Post rounds completed to the Zen.
Weightlifting/WOD 5 rounds of: 5 Power Clean 10 Ring Dips Rest. Each round will be timed. The rounds will be scored by the individual weight moved each round and the time it took to do each round. post weights and times to the Whiteboard and to the Zen.
18.Zero 21-15-9 reps for time of: Dumbbell snatches (alternating) Burpees, jumping over the dumbbell Men: 50-lb. dumbbell Women: 35-lb. dumbbell The burpee: You must kick BOTH feet back together and bring both feet forward together. When you jump over the dumbbell you must jump over the handle of the dumbbell. Stepping back or forward is
EMOM for 20 minutes Even: Deadlift 3 reps @ 80% Odd: Handstand walks 10 feet, Wall Walks (down and back 7-10ft) or handstand hold (30 seconds) Conditioning: 3 rounds of 30 seconds of hollow holds 30 seconds of Superman holds 5-10 Inverted presses Post loads and distance traveled for walks, or what you did for
WOD AMRAP in 20 minutes 12 One legged Squats 9 Push ups (feet will be placed on a 45lb bumper) 6 Chest to bar Pull ups Post rounds completed to the Zen.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. “DT“ Five rounds for time of: 155/110 pound Deadlift, 12 reps 155/110 pound Hang