July 2020

WOD 5 Rounds for time of: 9 Power cleans 135/95lb 12 Over the bar burpees 24 Double unders Post times to the Zen.

EMOM 18 minutes 3 rounds of: Even: Shoulder press x3 Odd: Bar Muscle Ups Max reps Then 3 rounds of: Even: Push Press x3 Odd: Chest to bar Pull ups Max Reps Then finally 3 rounds of: Even Minute Push Jerk x3 Odd Minute Strict Pull ups Max Reps Conditioning: 3-5 rounds of: Inverted hangs

WOD For time: 21 deadlifts Run 400 meters 18 deadlifts Run 400 meters 15 deadlifts Run 400 meters 12 deadlifts Run 400 meters Men: 225 lb.Women: 155 lb. You may drop the weight AFTER a set of 3 or more. If you need to drop it after less than 3 reps then you must scale

Weightlifting: Snatch Balance 3,3,3 Overhead Squat 2,2,2 Snatch (squat) 1,1,1 Conditioning: 50 Strict Toes to bar for time. (NO SWINGING OR KIPPING) Alternate would be a hanging straight leg lift. Feet together and legs straight, lift them to waist level or higher if you are able. Post loads to the Zen.

WOD AMRAP in 25 minutes: 1 Strict pull up 3 Pull ups 3 Handstand push ups 6 Push ups 6 One legged squats alternating 9 Squats Post rounds to the Zen.

WOD 5 Rounds for time of: Run 400m 15 hang Power Snatches 95/65lb Post times to the Zen.

WOD 20 minute AMRAP of: 2 Muscle ups (or 4 chest to bar and 4 ring dips) 4 Right arm kettlebell clean and jerks 55/35lb 4 Left arm kettlebell clean and jerks 55/35lb 6 Box jumps 30/24” Post rounds completed to the Zen.

WOD 3 rounds for time of: Run 400m 21 Burpees Run 200m with 45/25lb bumper Then conditioning: 5 Rounds NOT for time: push ups at 35% Scales front and back x2-3 reps per side Post times to the Zen.

WOD 5 rounds for time of: 9 Deadlifts 5 Squat Cleans 3 Thrusters Men use 135lb Women use 95lb Post times to the Zen.

WOD AMRAP in 20 minutes 5 Chest to bar Pull ups 10 Dumbbell push press alternating 50/35lb 20 Walking lunges Post rounds completed to the Zen.