Friday
WOD 5 rounds for time of:20 wall-ball shots, 20/14-lb. ball to 10/9-ft. target75/55-lb. sumo deadlift high pulls, 20 reps75/55-lb. push presses, 20 repsRun 200mRest 1 minute Post Total time minus the rest to the Zen.
WOD 5 rounds for time of:20 wall-ball shots, 20/14-lb. ball to 10/9-ft. target75/55-lb. sumo deadlift high pulls, 20 reps75/55-lb. push presses, 20 repsRun 200mRest 1 minute Post Total time minus the rest to the Zen.
Weightlifting: Hang Snatch 3×3 Snatch 5×1 Overhead Squat 3×5 Snatch Push Press 3×5 Post loads to the Whiteboard and the Zen.
WOD 5 Rounds for time of: 9 Power Cleans 155/110 12 Grasshoppers (right and left is one rep) 15 Lateral Jumps over a PVC stick 24/20″
EMOM for 15 minutes First Minute: Front Squat 5 reps at 75% Second Minute: 6-10 Generic man makers (with a pair of dumbbells set up in the push up position and pull one dumbbell to your shoulder and then back down again, then do the other side to complete 1 rep.) Third Minute: Push ups
4 rounds for time of: Run 400m 35 Sit ups 20 Kettlebell Swings 55/35 10 Burpee Pull ups Post times to the Zen.
EMOM 10 rounds of two minutes each of: thrusters. 0:00-2:00 10 reps 2:00-4:00 9 reps 4:00-6:00 8 reps…..etc until 18:00-20:00 1 rep. Go heavy! Conditioning: 3 rounds of: 10 One legged Squats 20 Seconds of L-sits 10 V-ups 10 Push Ups
Complete as many rounds as possible in 15 minutes of:10 Toes to bar14 single-arm dumbbell push jerks Use a single, heavy dumbbell and alternate arms each rep. Post rounds to the Zen.
EMOM 20 minutes…. Even minutes: you will do 3 Back Squats @85% Odd Minutes: 3 muscle ups. If you are unable to do a muscle up, you will either do a scaled verison on the rings with a band, or perform a style of pull ups with a style of pushing (i.e. ring dips, push
WOD 16 minute AMRAP Run 200m 10 Cleans Run 200m 8 Cleans Run 200m 6 Cleans Run 200m 4 Cleans Run 200m 2 Cleans……etc in this WOD, you will begin with 95/65lb. Every round after the first 10 reps you will add 20/15lb. When and if you get to the 2 reps round you will