Friday!
WOD 5,4,3,2, and 1 rep rounds of: (Power) Clean and Jerk 135/95lb Rope Climb After workout do Scales front and Back, and Negative Ring dips 3 sets of 10. Post times to the Zen.
WOD 5,4,3,2, and 1 rep rounds of: (Power) Clean and Jerk 135/95lb Rope Climb After workout do Scales front and Back, and Negative Ring dips 3 sets of 10. Post times to the Zen.
WOD Complete as many rounds as possible in 10 minutes of: 3 burpee box jump3 deadlifts6 burpee box jump6 deadlifts9 burpee box jump9 deadliftsEtc. 20-in. box, 155 lb.24-in. box, 225 lb. After the workout Complete 5 sets of push ups at 40% Post total reps to the Zen.
WOD 10,9,8,7,6,5,4,3,2 and 1 rep rounds of: Squat Snatch 95/65lb Chest to bar pull ups After workout practice SLIPS Post times completed to the Zen.
Weightlifting: EMOM Squat Clean for 15 minutes total. First 5 minutes 3 reps @ 75% of 1 rep Second 5 minutes 2 reps @ 80% Third 5 minutes 1 rep @ 85% Then… Back Squat 5×3 @ 80% Then… Conditioning: 3 rounds of: Mountain Climbers 10-15 reps (in the rings) Hip and Back Extensions or
WOD: AMRAP in 20 minutes 4 Wall Climbs 8 Toes to bar 12 Up Downs After the workout do 5 sets of push ups at 40% of max. Post rounds completed to the Zen.
WOD 10,9,8,7,6,5,4,3,2 and 1 rep rounds for time of: Right arm Kettlebell Snatch Left arm Kettlebell Snatch Russian Swings Right arm Kettlebell Clean and Jerk Left arm Kettlebell Clean and Jerk Russian Swings Men 55lb Women 35lb
EMOM 15 minutes First Minute: Front Squat 5 reps at 70-75% of max Second Minute: Push up at 35% of max Third Minute: Strict Muscle up, Or False Grip Strict Pull ups on rings x3-5reps NO kipping for either muscle ups or pull ups. Conditioning: If you were unable to do SLIPS yesterday then do
WOD AMRAP in 16 minutes 4 Handstand Push Ups 6 Deadlifts 225/155lb 8 One Legged Squats alternating After the WOD practice SLIPS for 20 minutes. Post rounds completed to the Zen.
WOD Complete as many rounds as possible in 20 minutes of: 5 power snatches 7 toes-to-bars 9 box jumps 75 lb., 20-in. box115 lb., 24-in. box