September 2018

WOD 5 Rounds for time of: 6 Clean and Jerks (power or squat) 135/95lb 6 Muscle ups Post times to the Zen.

EMOM 20 minutes Front squat 3 reps @ 83% Pass throughs on the parallettes 5-10 reps Conditioning: 3 rounds of 10-15 reps GHD sit ups and Hip and Back extensions.

WOD 5 rounds for time* (25 minute time cap) (with burpees!!) 21 Walking lunges 55/35lb (holding KB in goblet position) 21 Kettlebell swings 55/35lb 21 Double unders *Every minute on the minute you will do 5 burpees. Post times to the Zen.

WOD 7 minutes to Squat clean as much weight as possible with a partner. two people will do 20 reps at each desired weight (you decide the weight), then wehn you complete the round of 20 reps, you will add weight and do another 20 reps between the two of you. You will continue this

WOD Run 1 mile for time Rest 5 minutes. WOD AMRAP in 12 minutes 10 toes to bar 5 wall climbs 10 box jumps 24/20 Post your 1 mile time and your rounds completed to the Zen.

WOD With a continuously running clock do the following for time: Run to Gary Ave Then do a 7 minute AMRAP of: 7 Hang Power Cleans 155/110 7 Burpees 7 Toes to bar Then finish with another run to Gary ave. Post rounds completed and TOTAL time to the whiteboard and the Zen.

EMOM 21 minutes Front Squat 3 reps @ 80% Inverted Hang to lower on Rings 1-3 reps Generic Man-Makers with a pair of Dumbbells 5-10 reps Post loads to the Zen.

WOD AMRAP in 20 minutes: 7 Handstand push ups 7 Deadlifts 225/155 7 Box Jumps 24/20” Post rounds completed to the Zen.

Weightlifting: Snatch 3 reps at each load percent, 77%, 80%, 83% EMOM: 14 minutes of: Even: Back Squats 3 reps @ 80% Odd: Bar Muscle ups 3 reps (or chest to bar pull up or Strict pull ups) Conditioning: 3 rounds of: 10 hollow position push ups Hollow hold 30 seconds Left and right side

WOD For time: Run 200m 50 Walking Lunges 50 Grasshoppers 50 Sit ups Run 400 35 Walking Lunges 35 Grasshoppers 35 Sit ups Run to Gary Ave 20 Walking Lunges 20 Grasshoppers 20 Sit ups Post times to the Zen.