Thursday
Weightlifting: Push jerk 5-5-3-3-3-1-1-1-1 reps Conditioning: MOBILITY Post loads to the Whiteboard and to the Zen.
Weightlifting: Push jerk 5-5-3-3-3-1-1-1-1 reps Conditioning: MOBILITY Post loads to the Whiteboard and to the Zen.
WOD Partner 5K row. Grab a friend and row 5,000m. Rules: Set the rower at 5,000m and have it countdown to zero for an accurate time. Both of you must row. You may set the damper at any setting. You may switch as often as you like. If you are an all female team you
Weightlifting: Overhead squat 5-5-3-3-3-1-1-1-1 reps Conditioning: 3 rounds of 10 reps each GHD sit ups Hip and Back Extensions Bumper raises Post loads to the Zen.
WOD 5 rounds for time of: 6 hand release pull ups, alternating* 20 dumbbell power snatches alternating(go heavy).** *With athlete hanging on the pull up bar (you don’t have to be at full extension) they must let go with one hand and reach down and touch their thigh and then reach up and do a
Open Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row M 20-lb. wall ball to 10 ft. W 14-lb. wall ball to 9 ft. Masters 55+ : Male 20lb ball 9ft. target, Female 10lb ball 9ft target Post time to comments, and/or submit your score as part
Today is the Eve of the Open workout 19.1. We will be doing mobility in preparation for the big day. Please come in and learn good movement and mobility techniques from KJ in the morning and Dena in the evening.
Weightlifting: Clean and jerk 5-5-3-3-3-1-1-1-1 reps Work up to a heavy set of 5, and then attempt a 5 rep max, from there go onto a heavy 3 and so on. The 5’s and 3’s are touch and go. Post loads to the Zen.
WOD 3 rounds for time of: 21 hip-back extensions 21 GHD sit-ups 21 burpees over the bar 21 inverted burpees If you have NOT been using the GHD machine on a regular basis you will not use it during this workout either. You will do Supermans and regular Sit ups in place of using the
WOD Strict Fran 21-15-9 reps for time of: Thrusters Strict pull-ups Men: 95 lb. Women: 65 lb. Post time to comments
WOD AMRAP in 20 minutes 4 Handstand push ups 8 Toes to bar 12 Kettlebell swings 55/35lb Post rounds to the Zen.