July 2019

WOD 3 rounds for time of: Run to Gary Ave 21 Kettlebell Swings 55/35lb 15 Box Jumps 24/20″ Post times to the Zen.

5 Rounds each for time and total weight of: Row 30/21 Calories 10 Deadlifts (forward grip only) Rest. Work on Scales post workout. Post total time (excluding rest) and total weight lifted to the Zen.

WOD 5 2-minute rounds of:10 burpees200-m sprintMax-rep Double unders Rest 3 minutes between rounds. If you are unable to complete the 10 burpees and a 200m run in around 90 seconds, reduce the number of burpees to 7 or 5.Post number of Double unders completed after the sprint each round to the Whiteboard and Zen.

WOD Three Rounds for time of: Run 400m 9 Toes to bar 15 Burpees 21 Kettlebell Swings 55/35 (yes American!)

WOD 30 Turkish get ups for time and TOTAL weight. You may use any weight and go up and down in weight at anytime. After WOD: 7 minutes of scales 7 Minutes of L-Sit practice 7 minutes of: Handstand holds, and any variations of holds, (kicking up with both legs or opposite leg, negatives on

WOD AMRAP in 20 minutes of: 3 Muscle ups* 200m run 6 Box Jumps 30/24” *Two alternates to the MU are either use a band for the muscle up, or do 3 strict pull ups AND 3 ring dips. After the WOD do 5 sets of push ups at 40% of your max. Post rounds

WOD 21-18-15-12-9-6 rep rounds of: Deadlift Hang power clean Front squat Push press/Jerk Men use 95lb Women use 65lb Post times to the Zen.

WOD Tabata Burpees and 1 mile run for reps and time. Immediately after the Tabata intervals are completed you will run 1 mile. When the Tabata is finished the clock will be reset and you will have the 10 seconds of countdown to rest…. After the WOD, 5 sets of push ups at 35% of

WOD TBD…. team and partner workouts at 8 and 9 am….

We will be closed July 4th and hours TBD for the 5th of July. WOD Cindy Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats OR Mary Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups Post your