November 2018

WOD 10,9,8,7,6,5,4,3,2,1 rep rounds for time of: Right arm dumbbell power snatch 50/35lb Right arm overhead walking lunge 50/35lb burpees Left arm overhead walking lunge 50/35lb Left arm dumbbell power snatch 50/35lb Post times to the Zen.

Weightlifting: 10 rounds of back squat 3 reps @ 83% rest between rounds. Conditioning: Row or bike 50 calories 50 GHD sit ups and or combine with 50 leg raises on the bumper 50 Hip and back extensions and or combine with supermans Partition the reps as you desire.

WOD Hang from a pull-up bar for 6 minutesEach time you drop from the bar, perform: 30 wall balls 20 sit ups 100 single unders 20 sit ups 30 push ups if you manage to hang the entire 6 minutes without dropping you will still perform the above exercises one time through. If you are

EMOM for 14 minutes Deadlift 7 reps touch and go (forward grip ONLY, no switch grip) 30/24” Box jump 7 reps This workout will be scored by the total sum of weight lifted. The weight must be lifted with a normal ‘clean’ grip NOT a switch grip. Also, the reps must be done unbroken with

Our early morning classes will be closed. We will open at 8:30am. WODAMRAP in 20 minutes 3 Cleans (squat) 155/110, (135/95 masters) 6 Handstand Push ups 9 Chest to bar pull ups Post rounds to the Zen.

20 minute AMRAP of: 2 Muscle ups* 8 box jumps 30/24” 16 kettlebell clean and jerks 55/35lb *the alternate for the muscle up will be 4 strict pull ups or 8 chest to bar if you are able. Post rounds to the Zen.

With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.) Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible. Scroll

WOD 3 rounds for time of: 20 Dumbbell push jerks (alternating) 50/35lb 30 double unders 20 Dumbbell Step ups 24/20” 30 double unders Post times to the Zen.

WOD Saved by the Barbell 3 rounds for max reps of: 1 minute of burpees 1 minute of wall-ball shots 1 minute of deadlifts 1 minute of med-ball sit-ups* 1 minute of hang power cleans Rest 1 minute Men: 20-lb. ball, 115-lb. deadlifts and cleans Women: 14-lb. ball, 75-lb. deadlifts and cleans *just like our

WOD Back Squat 5,5,5,5,5 Today the intensity is short, but not to be underestimated. You will be looking for a 5 rep max in the back squat. Rest as needed between rounds, but if you are resting less than 3 minutes then you have not begun your first round yet. Good luck and have fun.