Thursday
WOD/Weightlifting 5 rounds NOT for time: 5 Front Squats (pick a moderate weight but no more than 75%) 30 second superman hold 10 Mountain climbers on the rings. Then spend 10 minutes doing mobility.
WOD/Weightlifting 5 rounds NOT for time: 5 Front Squats (pick a moderate weight but no more than 75%) 30 second superman hold 10 Mountain climbers on the rings. Then spend 10 minutes doing mobility.
WOD 4 rounds of: 1 minute for max reps of walking lunges 1 minute for max reps of grasshoppers 1 minute for max reps of sumodeadlift high pull 75/50lbs 1 minute for max reps of box jumps 24/20” rest 1 minute. Post total reps to the whiteboard and to the Zen.
WOD AMRAP in 14 minutes 7 Overhead Squats 115/80lb 7 Strict Pull ups Post rounds to the Zen.
WOD “The Chief“ Max rounds in 3 minutes of: 135/95 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.
WOD AMRAP in 20 minutes 10 One legged squats alternating 20 Double unders 30 Sit ups Post rounds completed to the Zen.
Weightlifting: Hang Snatch 3×3 Snatch 5×1 Overhead Squat 3×5 Snatch Push Press 3×5 Post loads to the Whiteboard and the Zen.
WOD 21-18-15-12-9 and 6 rep rounds for time of: Dumbbell power cleans 50/35lbs (with a pair of d-bells) Burpee Box Jumps 24/20” Post times to the Zen.
WOD 5 rounds for time of: 5 Back Squats at 80% 10 STRICT toes to bar 1 minute handstand hold Although this workout is for time, you should focus on strict form for all movements and moving properly with a purpose. Post times to the Zen.
WOD 3 Five minute rounds each of: 30 Calories and as many rounds of Strict Cindy as you can do. 5 Strict Pull ups 10 Push ups 15 Squats Rest between each 5 minute round Post total number of rounds completed to the Zen.
WOD For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses 50 back extensions 50 wall-ball shots 50 burpees 50 double-unders Men: 24-inch box, 35lb KettleBell, 45-lb. push press, 20-lb. ball Women: 20-inch box, 25lb KettleBell, 35-lb. push press, 14-lb. ball Post times to the Zen.