Good Friday
The LAST CLASS of the day will be the 16:30 class (4:30pm) We will be closing at 17:30/5:30pm WOD 15 minute AMRAP 15 Power Snatch 75/55 10 Burpees 30 Double unders Post total rounds completed to the Zen.
The LAST CLASS of the day will be the 16:30 class (4:30pm) We will be closing at 17:30/5:30pm WOD 15 minute AMRAP 15 Power Snatch 75/55 10 Burpees 30 Double unders Post total rounds completed to the Zen.
EMOM 10 minutes Even: Front Squat 3 reps (80% of split jerk) Odd: Split Jerk 1 rep @ 80% Conditioning: 3 rounds: Mountain Climbers on rings 10-15 reps Supermans 10-15 reps Inverted Press 5-10 reps
WOD 21-18-15-12-9 rep rounds for time of: Toes to bar Kettlebell swings 55/35lb Box Jumps 24/20″ Post times to the Zen.
EMOM For twenty minutes… Even: 3x Cleans (squat) Odd: 5x Ring Dips OR regular dips. Then: Box Back squats: 3×5 @ 80% of 1 rep max Post loads lifted to the Zen.
WOD “Cindy” AMRAP in 20 minutes of: 5 Pull ups 10 Push Ups 15 Squats Post total rounds to the Zen.
Workout 18.5 Complete as many reps as possible in 7 minutes of:3 thrusters3 chest-to-bar pull-ups6 thrusters6 chest-to-bar pull-ups9 thrusters9 chest-to-bar pull-ups12 thrusters12 chest-to-bar pull-ups15 thrusters15 chest-to-bar pull-ups18 thrusters18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to
WOD 4 rounds for time of: Run 2 laps around the building 15 box jumps 30/24″ Post times to the Zen.
Partner WOD: Complete as many rounds as possible in 7 minutes of:15-cal. row15 push-ups One person is rowing, meanwhile the other is completing ONLY 15 push ups, when you are completed with the 15 push ups you will remain in the plank position. You will be in the plank position the entire time your partner
WOD 5 rounds for time of: 30 Kettlebell Swings 55/35lb 30 Burpees! 30 Sit ups Post times to the Zen.
WOD 15-12-9-6-3 reps for time of:Dumbbell hang clean and jerksWeighted pull-ups Use one of the dumbbells for your weighted pull-ups. Men: 50-lb. dumbbellsWomen: 35-lb. dumbbells Post times to the Zen.