March 2020

EMOM 20 Minutes Even minute: Front Squat 3 reps @75% Odd minute: Max reps pass through on paralletes… Then do 3 sets of 10 reps of each: bumper raises reverse hypers Never hesitate to work on Scales. Post loads and total pass throughs to the Zen.

Online Qualifier workout #2 Masters 60+ For time: 15 chin-over-bar pull-ups 10 overhead squats, 95/65 lb. 15 chin-over-bar pull-ups 10 overhead squats, 115/75 lb. 15 chin-over-bar pull-ups 10 overhead squats, 135/85 lb. 15 chin-over-bar pull-ups 10 overhead squats, 155/105 lb. Everyone else: For time: 15 chest-to-bar pull-ups 10 overhead squats, 95/65 lb. 15 chest-to-bar pull-ups

WOD Online qualifier workouts: Complete as many rounds as possible in 6 minutes of: 8 thrusters, Masters plus: 95/65 (everyone else: 115/85 lb.) 50 double-unders then you will have a 10 minute time cap for a 1 rep max Clean and Jerk Optional: 3 rounds for time of:9 Chest to bar pull ups for Masters

WOD 8 rounds for max reps of: 20 seconds of deadlifts, rest 10 seconds20 seconds of handstand push-ups, rest 10 seconds 225lb men, 155lb women. Practice Scales for 5 minutes. Conditioning: 3 rounds of 10 reps each of: Candlesticks Reverse Hypers Post total reps to the Zen.

WOD: “The Chief“ Max rounds in 3 minutes of: 135/95 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles to the Zen.

Weightlifting: Push Press 3,3,3,3,3 Dumbbell Push press: 5,5,5,5,5 Conditioning: 3 sets of 10 Bumper raises Reverse hypers Do mobility. Post loads to the Zen.

WOD A AMRAP in 15 minutes of: 3 Muscle ups 15 Kettlebell swings 55/35lb 30 sit ups WOD B 5 pull ups 5 Ring dips 15 Kettlebell Swings 55/35lb 30 Sit ups Then do SLIPS for 20 minutes.

WOD 5 Rounds for time of: 10 Chest to bar Pull ups 15 Box Jumps 24/20” 20 Dumbbell Power Snatches alternating 50/35lb Post times to the Zen.

WOD 3 rounds for time of: 3 minutes of handstand hold in as few sets as possible (AFSAP). After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round. Then spend 5 minutes working on L-sits and L-sit variations.

WOD 3 rounds for max reps: Power clean for 30 seconds, rest 30 seconds Power clean for 25 seconds, rest 35 seconds Power clean for 20 seconds, rest 40 seconds Power clean for 15 seconds, rest 45 seconds Power clean for 10 seconds, rest 50 seconds There is no rest between rounds. Men: 155 lb.Women: