Tuesday
EMOM 18 Minutes: First Minute: Front Squat 3 reps Second Minute: Strict Pull ups (max reps) Third Minute: Push ups (max reps) Practice SLIPS for 20 minutes.
EMOM 18 Minutes: First Minute: Front Squat 3 reps Second Minute: Strict Pull ups (max reps) Third Minute: Push ups (max reps) Practice SLIPS for 20 minutes.
WOD 7 Rounds for time of: 10 Burpees 15 Kettlebell Swings 55/35lb 200m Run Post times to the Zen.
Today and tomorrow (Saturday in case you cannot come today) is “Murph for Miller.” There is no cost to do the WOD, we only ask for a donation of any amount but do not expect anything. All proceeds are donated to the Midwest Shelter for Homeless Veterans. Please ask Jason for more information. We can
WOD Murph prep. Mobility and “SLIPS” Deadlift 3,3,3,3,3 (touch and go and no dropping) 10-20 minutes of SLIPS practice, before and after (scales, L-sits, inversion ( handstands), planks, and stretching) Post loads to the Zen.
Weightlifting 15 minute EMOM of the Clean Go as heavy as you are able and do not be afraid to add weight each round. First 5 minutes 3 reps a minute Second 5 minutes 2 reps a minute Final 5 minutes 1 rep a minute Then do together: Back Squat 3×3 (heavier than last week)
This week on Friday is “Murph” We can modify to anyone that wants to participate in Murph. WOD AMRAP in 20 minutes 3 Wall Climbs 6 Toe to Bar 9 Up Downs Then do 5 rounds of push ups at 35% of max. Post rounds completed to the Zen.
WOD 12-9-6-3 reps for time of: Power cleans 155/110lb Chest to bar pull ups Post times to the Zen.
WOD/Strength….. 5 two minute rounds 10 Overhead Squats (for total weight) Max effort Strict Toes To Bar Rest one minute Conditioning: 5 Sets of push ups @ 40% Post the total weight you moved and total Strict Toes to bar you completed to the Zen
WOD For time: Run 200m 30 Kettlebell Swings 55/35lb 30 Box jumps 24/20” Run 400m 2 Rounds of 15 Kettlebell Swings 55/35lb 15 Box jumps 24/20” Run to Gary ave 3 rounds of: 10 Kettlebell Swings 55/35lb 10 Box jumps 24/20” Post times to the Zen.