Monday
Good Job to everyone who participated in Mike D. lifts 100 tons! WOD AMRAP in 20 minutes of: Run 200m 20 Inverted Burpees (roll back/forward then kick up to handstand) 50 Sit ups 20 Burpee Box jumps 24/20” Post rounds to the Zen.
Good Job to everyone who participated in Mike D. lifts 100 tons! WOD AMRAP in 20 minutes of: Run 200m 20 Inverted Burpees (roll back/forward then kick up to handstand) 50 Sit ups 20 Burpee Box jumps 24/20” Post rounds to the Zen.
WOD “Helen” 3 rounds for time of: Run 400 meters 1.5-pood kettlebell swings, 21 reps (55/35lb) 12 pull-ups Post time to the Zen.
Weightlifting: Snatch 5×3 (yes they are squat) Snatch pull 4×3 Front Squat 5×3 Use the same weights as last week. Conditioning: 5 minutes each Handstands and L-sit 3×10 bumper raises 3×10 Reverse Hyper Post loads to the Zen.
3 Rounds for max reps of: 1 minute of Box jumps 24″/20” 1 minute of Toes to bar 1 minute of Double unders 1 minute of Row for calories 1 minute of REST. Post reps to the Zen.
Dont forget about Mike D lifts 100 Tons for DuPage Pads this Saturday at 9am!! Weightlifting: Power Snatch 5×3 Hang Clean (squat) 5×2 Conditioning: Work on Scales for 5-7 minutes 5 Sets of Push ups at 35% of max GHD sit ups and Hip and Back extensions 30-50 reps each Post loads to the Zen.
WOD Using the weights you used last week (Tuesday), do the following: 5 three minute rounds of 2 minutes to do 3 squat cleans and 1 jerk, and then max burpees 1 minute rest Conditioning: Back Squat 5×5 (try to use same loads as last week) Post loads and max burpees to the Zen.
WOD AMRAP 12 minutes 3 bar muscle ups 6 power snatches 115/80 Rest 3 minutes AMRAP 12 minutes 5 Power Cleans 135/95 5 Ring dips 5 Strict pull ups Post total rounds to the Zen.
Weightlifting: Choose weights by feel. Weights should be challenging, but comfortably below max efforts. Use the same weight for all prescribed sets of a given exercise Snatch 5×2 Snatch Pull 3×3 Front Squat 3×3 Conditioning: Work on Handstands (kicking up with both legs, slow descent, strict hspu) 7-10 minutes Bumper raises x 30 Hip and
AMRAP in 20 minutes of: Run 200m 25’ Walking lunges 10 Burpees 25 sit ups Post rounds to the Zen….
Choose weights by feel. Weights should be challenging, but comfortably below max efforts. Use the same weight for all prescribed sets of a given exercise. Weightlifting Clean and Jerk – 5 x 2+1 (5 sets of 2 cleans and 1 jerk)Clean Pull – 3 x 3Back Squat– 3 x 5 (3 sets of 5 reps)