Thursday
We are CLOSED for the morning classes. We will re-open at 16:30 (4:30pm) WOD Isabel 30 snatches for time Men: 135 lb. Women: 95 lb. Post times to the Zen.
January 2019
Tuesday
WOD 15 minutes AMRAP* 3 Deadlifts 2 Hang SQUAT cleans 1 Jerk (push/split) *this is not an amrap to do as many rounds as possible, this is about how much weight you move. The workout will be scored on how much total weight is moved for each completed 6 rep round. The goal is to
Monday
WOD Five 5 minute rounds of: 1 Minute of Strict pull ups 1 Minute of Push ups 1 Minute of Sit ups 1 Minute of Squats 1 Minute of rest Post total reps to the Whiteboard and the Zen.
Thursday
Weightlifting: Back Squat 10×3 @ 80-85% If you do not have a 1 rep max, use this time to find it. Conditioning: Spend about 5-10 minutes to practice L-sits on the rings, parrallettes and from the floor. Then: 3 rounds of: 10 Bumper leg lifts 10 Hip extensions
Wednesday
WOD 10 Minute AMRAP of: 7 Dumbbell Bench Press* (go as heavy as you can) 5 Strict L-Pull ups Then: with NO rest after AMRAP immediately do 50 burpees for time. Set Clock up to run past 10 minutes in order to do burpees at end of AMRAP. *Bench press will have your shoulder blades
Tuesday
EMOM for 20 minutes: Even: 3 Power Snatch Odd: 3 Overhead Squats You may add or reduce weight for each lift as needed. Work on technique and speed. Conditioning: Spend about 10 minutes working on- Handstand Kick ups: work on kicking up with both legs simultaneously or separately but kick left than right and vice
Monday
WOD A 7-6-5-4-3-2-1 reps for time of: Strict muscle-ups Single-leg squats, right leg Single-leg squats, left leg WOD B 7-6-5-4-3-2-1 reps for time of: muscle-ups Single-leg squats, right leg Single-leg squats, left leg WOD C 7-6-5-4-3-2-1 reps for time of: Strict Pull ups Single-leg squats, right leg Single-leg squats, left leg Post time to the
Friday
WOD 21-18-15-12-9-6-3 rep rounds of: Deadlift Hang Power Clean Front Squat Push Jerk Men use 95lb, Women use 65lb. Post times to the Zen.
