July 2019

WOD Before the workout spend 10 minutes practicing Scales (front and back) 4 rounds for time of: Run 400m 15 toes to bar 15 grasshoppers Post times to the Zen

EMOM for 15 minutes Squat Cleans and jerks For the first 5 minutes 3 reps and 1 jerk Second 5 minutes 2 reps and 1 jerk Third 5 minutes 1 rep and 1 jerk on the minute. Then: Box Back Squat 5×5 @ 80% of 1 rep. and 5 sets of push ups at 35%

WOD AMRAP in 25 minutes 10 wall climbs 20 pull ups 30 burpees 40 sit ups 50 squats 60 double unders Post total reps completed to the whiteboard and the Zen.

WOD 3 rounds for time of: 15 power cleans 135/95lb 15 box jumps 24/20” Run 400m Post times to the Zen.

EMOM for 16 minutes: Even: Front Squat 3 reps at 80% of max Odd: Sea-Saw dumbbell shoulder press 5 reps per arm alternating* *using two dumbbells, holding one bell at your shoulder press the opposite dumbbell overhead until lockout and head through the hole. bring it down and repeat. Focus on stability of the static

WOD Complete as many rounds as possible in 10 minutes of:3 bar facing over the bar burpee 3 deadlifts6 bar facing over the bar burpee 6 deadlifts9 bar facing over the bar burpee 9 deadliftsEtc. Men use 24-in. box and deadlift 225 lb.Women use 20-in. box and deadlift 155 lb. Post rounds completed to the

WOD/Weightlifting: 20 minute AMRAP 1 Squat Snatch* 2 Muscle ups OR 4 Strict Pull ups *You may use any weight and add or takeaway weight at anytime. After WOD: 5 Sets of push ups at 35% of max L-sit practice for 7 minutes Post total weight snatched and total rounds to the Zen.

WOD 4 rounds for time of: Run 400m 21 Wall balls 20/14lb 21 Kettlebell Swings 55/35lb Post times to the Zen.

15 minute AMRAP 10 Alternating Dumbbell power snatches 50/35lb 10 Toes to bar 10 Front rack Weighted walking lunges 50/35lb Post rounds to the Zen

EMOM 20 minutes Even: Back Squat 3-5 reps @ 75% Odd: Muscle ups 3 reps* *If you are unable to perform the Muscle up, you will do one of the following: -Muscle up with a band support -Strict Pull up 5-7reps -Chest to bar pull ups 5-7 reps -ring rows and push ups 3-7 reps