May 2018

Weightlifting: Front Squat 10 10 10 10 10 Conditioning: 1-3 rounds of 5-10 reps of: V-Ups Or GHD sit ups Inverted Hangs to lower on rings (or ring Program) Supermans or Hip and Back Extension Push Ups (bodyweight program style)

WOD For time complete the following: 2 rounds of 15 power cleans 115/80lb 15 burpees rest 2 minutes then: 2 rounds of: 15 push press/jerk 115/80 15 box jumps 24/20″

For time (there is a 30 minute time cap) 100 chest-to-bar pull-ups 100 handstand push-ups (for a mod, do inverted presses from bodyweight strength program) 100 GHD sit-ups 100 one-legged squats, alternating (50 per leg) You may partition the reps however you would like. Post times to the Zen.

WE ARE CLOSED MONDAY FOR MEMORIAL DAY. Remember the Fallen. Today is the day we do Murph for Miller. We will be accepting donations for the Wheaton Midwest Shelter for Homeless Veterans. There is no cost to do the workout, but any and all donations are accepted. We will be starting the workout within 15

We will be closed on Memorial Day. Weightlifting: Power Snatch 3,3,3,3,3 These reps are touch and go. Or you may focus on mobility and Murph prep. We will be closed on Memorial Day.

WOD 3 rounds of:1 minute of sumo deadlift high pulls1 minute of sit-ups1 minute of push presses1 minute of sit-upsRest 1 minute Men: 95 lb.Women: 65 lb. Post scores to the Zen

Murph is this Friday (and Saturday if you miss Friday). This is a tough but fun workout that we will do in honor of the fallen. Also it is a chance to raise a little money for the Midwest Veterans Homeless shelter in Wheaton. Donations are accepted but not expected. Weightlifting 15 minute EMOM of

This week on Friday and Saturday is “Murph for Miller.”  There is no cost to do the WOD, we only ask for a donation of any amount but do not expect anything. This year we would like to raise more than $500. All proceeds are donated to the Midwest Shelter for Homeless Veterans. Please ask

WOD 10 rounds for time of: Run 200m 12 alternating dumbbell snatches 50/35lb 15 wall balls 20/14lb Post times to the Zen.

WOD AMRAP in 20 minutes 2 Squat Cleans 185/130 3 Muscle Ups Post rounds completed to the Zen.