October 2018

WOD For time complete the following: 50-40-30-20-10 reps of Walking lunges Sit ups and 50 Single Unders (every round) Post times to the Zen.

Weightlifting: Snatch Pull 3×3 100% of 1 rep Snatch 3×3 @ 83% Snatch push press 3×3 @85% of 1 rep max snatch Overhead Squat 3×3 @ 87% of 1 rep max snatch Conditioning: 3 rounds of: Muscle Snatch 5-10 reps 10-15 reps of either Supermans or Hip extensions 8-12 reps of ring crunches

AMRAP 16 minutes 5 Chest to bar pull ups 10 Kettlebell swings 55/35 15 Wall balls 20/14lb Post rounds to the Zen.

WOD 20 minute AMRAP For the first 5 minutes it will be an AMRAP 5 Thrusters 115/80  (Masters:95/65) 10 Toes to bar Then 5 minute: to find your best Turkish Get Up (weight must be done with both arms individually and you may use KB’s DB’s or bars) Then 5 minute AMRAP of: 5 Handstand

Weightlifting: With a continuously running clock: 7 two minute rounds of a snatch complex 1 Snatch deadlift, 1 Hang snatch (squat), 1 Overhead squat Add weight. You will have two minutes to complete the complex and add weight. Go as heavy as possible, and don’t put the bar down! Conditioning: 2-4 Rounds not for time:

WOD With a continuously running clock and for total reps do 4 rounds of the following: First minute: Kettlebell Swings 55/35lb Second minute: Grasshoppers Third minute: Box jumps 24/20” Fourth minute: Burpees Fifth minute: Rest Post total reps completed to the Zen.

3 rounds for max reps: Power clean for 30 seconds, rest 30 seconds Power clean for 25 seconds, rest 35 seconds Power clean for 20 seconds, rest 40 seconds Power clean for 15 seconds, rest 45 seconds Power clean for 10 seconds, rest 50 seconds There is no rest between rounds. Men: 155 lb. Masters

WOD 10 rounds for time of 10 pull ups 10 push ups 10 sit ups 10 squats Then with a partner produce on a bike and a rower a total of 100 calories. One person may row half and the other may bike half then switch. It is ONLY 100 calories total, so 25 per

WOD 6 Rounds for time of: 15 Power Snatches 75/55 30 double unders Post times to the Zen.

EMOM 15 minutes Push press MAX REPS (go as heavy as you can each round, adding weight when you can) Weighted Pull ups (go as heavy as you can each round, adding weight when you can) Rest. THEN: EMOM 12 Minutes Even: Front Squat 3 reps @ 85% Odd: Abdominal exercise of your choice for