April 2018

WOD AMRAP in 20 minutes of: 10 thrusters 65/45lb 10 pull ups Post rounds completed to the Zen.

WOD AMRAP in 20 minutes of: Run 200m 12 One legged squats alternating 15 Russian Swings (heavy) Post rounds to the Zen.

EMOM for 20 minutes Even Minutes: Power Cleans 3 reps Odd Minutes:  Strict toes to bar Conditioning: 3-5 rounds of: Mountain Climbers on the rings 10-12 reps Supermans or hip and back extensions 10-12 reps L-sits 15-30 seconds

AGOQ Workout 3 Complete as many rounds as possible in 20 minutes of:50 wall-ball shots100 double-unders50-ft. handstand walk (bear crawls or wall walks for sub)100 double-unders50-cal. row*100 double-unders50-ft. handstand walk100 double-unders *If you are not there ‘first’ you will do burpees until a rower is free. Whatever amount of burpees you have accumulated will go

Weightlifting: Snatch 4×3 (4 rounds of 3 reps) @80% Then: 12 minute EMOM Even: Front Squat 3 reps @80% Odd: Max effort push ups Post loads and total push ups to the Zen.

“Burpeemageddon” Complete all of these different types of burpees for time: 10 CrossFit Carol Stream Man Makers 50/35lb dumbbells* 20 Burpee Pull ups (jump to a bar 6″ above max reach) 30 Burpee Box Jumps 24/20″ 40 Burpees *CrossFit Carol Stream Man Maker: Starting with a pair of dumbbells in your hands you will drop

WOD this is a three part workout with a continuously running clock: First part is a 6 minute AMRAP of: 9 Hang Squat Clean 135/95 9 Toes to bar Then immediately do the following for time 50 Wall Balls 20/14lb 2 Rounds of: 12 Power Cleans 135/95 15 Pull ups post rounds for the AMRAP

16 minute EMOM Even: Deadlift 5 reps Odd: Handstand Push up 5 reps For the deadlifts pick a weight that is a ‘5rep max’ or a weight that you could not do much more than 5-7 reps a set. For the handstand push ups, try to maintain the 5 reps a round, but if need

WOD 50-35-20 rep rounds for time of: Kettlebell Swings 55/35lb Sit Ups Grasshoppers Post times to the Zen.

WOD For time complete the following: begin with 35 burpees then 50 pull ups 100 push ups 150 squats then finish with 35 burpees. You may partition the pull ups, push ups and squats however you want. Post times to the Zen.