On the 6th day of Christmas my true love gave to me: 6 walking lunges 5 BURPEES 4 front squats 3 box jumps 2 wall climbs 1 power clean WOD You may do this ‘chipper’ in any order as long as you finish each exercise before starting another one. 30 hang power clean and jerks […]
Just lifting: Snatch 3@78%, 3@80%, 3@83%, 5@75% Front Squat 5×3@80% Conditioning: 3 rounds of 10-15 V-ups 10-15 Supermans or back extensions 10-15 Push ups Post loads to the Zen.
On the 4th day of Christmas my true love gave to me: 4 Front squats 3 Box jumps 2 wall climbs 1 power clean….. WOD 5 rounds for time of: 20 Grasshoppers 20 Walking Lunges 20 Lateral Jumps (over pvc stick) 24/20” Post times to the Zen
On the 3rd day of Christmas my true love gave to me: 3 Box jumps 2 wall climbs 1 power clean….. EMOM for 20 minutes Even minutes: Power Clean 3 reps Odd minutes: Strict Pull ups 5-7 reps Conditioning: 3 rounds of: Bumper raises x10 Inverted hang to lower from rings x5 Hip extensions on
On the 2nd day of Christmas my true love gave to me: 2 wall climbs 1 power clean….. WODAMRAP in 20 minutes 10 Handstand push ups 10 One legged squats (alternating) Post rounds completed to the Zen.
WOD With a continuously running clock do 4 rounds of: 1 minute of power snatches 75/55lb 1 minute of box jumps 24/20” 1 minute of sit ups 1 minute of burpees 1 minute of REST. Post total reps to the Zen.
20 minutes to do the rep schemes as many times as possible* 10-8-6-4-2 cleans (squat) 2-4-6-8-10 muscle ups The goal is to go as heavy as possible for this workout. The score will be how much total weight is lifted, and how many times through you can make it. Which means once you have done
WOD for time: 95/65lb Sumo Deadlift high pull 21-18-15-12 rep rounds Triple unders 21-18-15-12 rep rounds If you are unable to do triples do double unders at 42-36-30-24 rep rounds. Post times to the Zen.
EMOM First 2 minutes 10 push presses and max rep sit ups Second 2 minutes (add weight) 9 push presses and max rep sit ups Third 2 minutes (add weight) 8 push presses and max rep sit ups Fourth 2 minutes (add weight) 7 push presses and max rep sit ups…etc. Continue with the rep
Every minute on the minute for 30 minutes perform: 5 pull-ups 10 push-ups 15 squats If you fall behind the clock, keep going for the entire 30 minutes but the first time you fall behind and cannot complete the 5,10,15 reduce the reps to 4,8,12, if you fall behind on that rep scheme too then
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