Friday
WOD 3 Rounds for time of: 10 Power Clean and Jerks 135/95lb 30 Wall Balls 20/14lb Conditioning (anytime during the day): 5 sets of push ups at 40% Post times to the Zen.
WOD 3 Rounds for time of: 10 Power Clean and Jerks 135/95lb 30 Wall Balls 20/14lb Conditioning (anytime during the day): 5 sets of push ups at 40% Post times to the Zen.
Weightlifting/WOD/Skills 5 Rounds, for time, but not as important as load and movement. 3 Deadlifts (heavy as you are able) 3 Bar Muscle ups* *You may alternate between rings and bar. Or Strict muscle ups, strict pull ups and strict ring dips. There is a 20 minute cap on this workout.
WOD AMRAP in 10 minutes of: 2,4,6,8,10,12….etc adding two reps every round until the time is complete. Walking Lunges Burpees Then 5 Rounds of Push ups at 35% of max and: Practice SLIPS for 20 minutes. Post total reps completed to the Zen.
Weightlifting/WOD/Skill Development For time and Load: 50 Double unders 5 Squat Snatches 50 Double unders 4 Squat Snatches 50 Double unders 3 Squat Snatches 50 Double unders 2 Squat Snatches Add weight each round. Record each rounds weigh and total time to the whiteboard and Zen.
WOD You will do Four 5 minute rounds of Row Calories 18/13, THEN AMRAP 3 Handstand Push ups 6 One legged Squats alternating 9 Kettlebell Swings 55/35lb Rest one minute between each 5 minute round. Post rounds completed to the Zen.
Open WOD 11.1 & 14.1 MEN – includes Masters Men up to 54 years oldComplete as many rounds and reps as possible in 10 minutes of:30 double-unders75-lb. power snatches, 15 reps WOMEN – includes Masters Women up to 54 years oldComplete as many rounds and reps as possible in 10 minutes of:30 double-unders55-lb. power snatches,
Complete with strict form and purpose, for time: 30 Front Squats @ 80% of 1 rep max 50 Strict ring dips You may partition the above as needed. Conditioning: Spend 20 minutes working on handstand walking, and practice slow descent from handstand.
WOD AMRAP in 15 minutes: 5 Power Cleans 135/95lb 7 Over the bar burpees 10 Toes to bar Post total rounds to the Zen.
Weightlifting: Shoulder press 5,3,1, Push Press 5,3,1 Push Jerk 5,3,1 Then do SLIPS for 20 minutes. Post loads to the Zen.
EMOM 5 rounds on a continuously running clock of: First Minute: Back Squat body weight max reps Second Minute: Strict Pull ups max reps Third minute: Push ups max reps Fourth minute: REST. Post reps to the Zen.