Wednesday
WOD 3 Rounds for max reps of: 1 minute of Box jumps 24″/20” 1 minute of Toes to bar 1 minute of Double unders 1 minute of Row for calories 1 minute of REST. Post reps to the Zen.
WOD 3 Rounds for max reps of: 1 minute of Box jumps 24″/20” 1 minute of Toes to bar 1 minute of Double unders 1 minute of Row for calories 1 minute of REST. Post reps to the Zen.
Weightlifting: Power Snatch 5×3 Hang (squat) Clean 5×2 For both exercises go by feel. Also pick a weight and remain with that weight throughout the rep scheme. Conditioning: 5 rounds of Scales front and back x2-3 per side Push ups @35% Ring Rows 5-7 reps with ‘false’ grip. Post loads to the Zen.
WOD Using the weights you used last week (Tuesday), do the following: 5 three minute rounds of 2 minutes to do 3 squat cleans and 1 jerk, and then max burpees 1 minute rest Conditioning: Back Squat 5×5 (try to use same loads as last week) Post loads and Burpees to the Zen.
WOD AMRAP in 10 minutes….. Never Forget. 9 Power Snatches 95/65lb 11 Box Jumps 24/20” Post rounds completed to the Zen.
Weightlifting: Use the same weight for all prescribed sets of a given exercise Snatch 5×2 80% of max Snatch Pull 3×3 100% of max Front Squat 3×3 (go by feel) Conditioning Choose one of the following core combo exercises and do 3 rounds: 20 second Superman holds and 20 second Hollow Holds 10 GHD sit
WOD AMRAP in 20 minutes of: 10 Burpees 20 Walking Lunges 30 Sit ups Post rounds completed to the Zen.
Use the same weight for all prescribed sets of a given exercise. Weightlifting Clean and Jerk – 5 x 2+1 (5 sets of 2 cleans and 1 jerk) use 80% of C&J maxClean Pull – 3 x 3 110% of clean maxBack Squat– 3 x 5 (3 sets of 5 reps) (go by feel) Conditioning:
WOD Partner Murph! Run 1 mile 100 pull ups 200 push ups 300 Squats Run 1 Mile The entire workout will be done and completed between you and your partner. Both of you will run a total of 1 mile at the beginning and the end of the workout. The repetitions in the middle can
We will be open for a couple hours on Labor Day Monday morning 9-11am. We will do a partner “Murph’. WOD 10 rounds for time of: 10 Russian Swings 55/35lb 10 Wall Balls Run 200m Post times to the Zen.
Strength conditioning: 5 rounds each for time of: Row 10 pulls under 1:30/1:49 Deadlift 5 reps @ 80% Box Jump 7 reps 30/24” Rest Conditioning: 3 sets of Bumper raises x10 Superman holds 30 Seconds Post total times to the Zen.