May 2018

WOD For time complete the following: 21-18-15-12 reps rounds with the run before each round for time of: 400m run Kettlebell swings 55/35lb Sit ups Burpees Post times to the Zen.

EMOM for 15 minutes First 5 minutes on the minute 3 power snatches Second 5 minutes on the minute 2 power snatches Third 5 minutes on the minute 3 power snatches Then: 4 rounds NOT for time of: 10 front rack walking lunges (add weight each round) Either 10 GHD sit ups, V-ups, or inverted

AMRAP in 20 minutes 4 Handstand push ups 6 Chest to bar pull ups 8 One legged squats Post total rounds to the Zen.

WOD 5 Rounds for time of: 10 Power Cleans 155/110 20 Push ups 30 Double unders Post times to the Zen.  

EMOM for 20 minutes: Even 3 Front Squat @80-83% Odd: 3 Bar Muscle ups* *If you are unable to do them, you may do chest to bar pull ups, strict pull ups or ring rows.  Conditioning: 3 Rounds of: 10-15 reps of each GHD sit ups Mountain climbers on the rings Either Hip and Back

WOD With a partner and a pair of dumbbells 50/35lb do the following: AMRAP in 20 minutes Dumbbell Deadlift 10 reps Dumbbell Power Clean 10 Reps Dumbbell Weighted Walking Lunge 10 Reps 10 burpees (all reps together) The dumbbells must remain in yours or your partners hands unless you are doing burpees. The weighted part

Weightlifting: Hang Snatch (squat) 4×3 @80% EMOM 12 Minutes Even: Push Press 3 reps Odd: Strict pull ups 3-7 reps Post loads to the Zen.  

WOD 4 Rounds for time of: Run 400m 40 Air Squats Post times to the Zen

WOD For time: Run 400m 21 Deadlifts 225/155 21 Over the bar burpees Run 400m 15 Deadlifts 225/155 15 Over the bar burpees Run 400m 9 Deadlifts 225/155 9 Over the bar burpees Post times to the Zen.  

EMOM for 12 minutes First 4 minutes you will do 3 Front Squats on the minute Second 4 Minutes you will do 3 thrusters on the minute Third 4 minutes you will do 3 Jerks/Split Jerks on the minute The goal is to go as heavy as you can while doing each round unbroken. This