Friday
WOD 4 Rounds for time of: Run 400m 15 thrusters 75/55lb 15 burpees Post times to the Zen.
June 2019
Thursday
WOD For time… and quality: 20 weighted pull ups* 30 Deadlift 1.5x your bodyweight 40 Ring Dip You may partition the reps as needed. *If you cannot do a weighted pull up, do negative pull ups. Start by holding your chin over the bar and spend time (about 5-7 seconds) to lower yourself to full
Wednesday
WOD Complete as many rounds as possible in 12 minutes of: 1 squat snatch 3 clean and jerks (power cleans) 30 double-unders Men 135lb (masters 95lb) Women 95lb (masters 65lb) Post times to the Zen.
Tuesday
WOD Do the following….. for time, and for quality. 30 Back Squats @80% of 1 rep 50 Strict pull ups 75 Push ups Partition reps as needed. Post time to the Zen.
Monday
WOD Complete as many rounds as possible in 20 minutes of: 3 Wall climbs 10 Up-downs 5 Parallette pass-throughs (forward + back = 1) 10 Grasshoppers (right + left = 1) For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground
Friday!
Tomorrow (Saturday) we will tackle the ‘1775’ workout…… details at the gym so…..Get ready!! WOD 21-18-15-12-9-6-3 rep rounds of: Chest to bar pull ups Box jumps Burpees Post times to the Zen.
Thursday
WOD/Bodyweight skills SLIPS scales (front and back) How many times can you do a front and back scale consecutively without losing your balance? (post score to zen) L-sits: How long can you hold the L? (post score to Zen) inversion (handstands): Can you kick up with both legs? How long can you hold a HS?
Wednesday
WOD After your workout do 5 sets of push ups at 35%. 4 Rounds for time of: Run 400m 30 wall balls Post times to the Zen.
Tuesday
AMRAP in 20 minutes of 5 Deadlifts 225/155lb 7 Strict Pull ups 10 Ring dips Post rounds completed to the Zen.
Monday
WOD 4 rounds for time, alternating arms each round, of: 10 single-arm squat snatches 50/35lb 8 single-arm rows 50/35lb 6 single-arm push presses 50/35lb 4 single-arm Turkish get-ups 50/35lb Rounds 1 and 3 you will use only your right arm, and rounds 2 and 4 you will use only your left arm. Post times to
