August 2020

WOD: 3 rounds for time: 400m Run 21 Toes-to-bar 12 Deadlifts (65% of 1RM) Cool Down/Conditioning: Crossover Symmetry Hip and core routine

WOD 50-35-20 rep rounds for time of the following Wall balls 20/14lb Burpees Double unders Post times to the Zen.

WOD For time: with a continuously running clock you will Run to Schmale rd. upon returning you will have exactly 10 minutes to find a 1 rep max in the deadlift. You are only allowed to warm up a ‘blank’ barbell before the run. In order for the 1 rep max to count, you CANNOT

WOD Complete as many rounds as possible in 20 minutes of: 12 dumbbell bench presses 50/35lb* 12 strict pull-ups *With a pair of dumbbells and your shoulders and head supported on a medicine ball for your bench. Post rounds completed to the Zen.

WOD A Complete as many rounds as possible in 10 minutes of: 25 squats50-ft. handstand walk WOD B Complete as many rounds as possible in 10 minutes of: 25 squats 7 wall climbs Conditioning: 3 Sets of 20 Second L-sit 10 Reverse hypers or Supermans (keep your feet together) Post total rounds to the Zen.

5 rounds, each for time of: Run 400 meters 15 power clean & jerks 95/65lb Rest 3 minutes between rounds Post total work time to the Zen.

WOD AMRAP in 20 minutes of: 2 Muscle ups 4 Handstand Push ups 8 Kettlebell Swings 70/55lb Post total rounds to the Zen.

EMOM 20 minutes Even: Front Squat 3 reps (go by feel, but try to stay with same weight throughout the workout) Odd: Double Unders max reps Conditioning: 3 sets of: Reverse Hypers x10 Bumper raises x10 Post total double unders and loads to the Zen.

WOD 20 minute AMRAP Starting weight is 95/65lb. after the first round you may add weight or take weight off at any time. Power Cleans 10,8,6,4 and every round after that will be 2 reps Every round will end with a 200m run. The workout will be scored by the total weight lifted during this

Olympic Weightlifting Total Snatch 1,1,1 Clean and Jerk 1,1,1 You will begin by warming up the snatch. When you’re ready you will attempt your first lift for a 1 rep max. You will have three attempts to find a one rep max for the snatch. Then you will move onto the Clean and Jerk and