October 2020

WODIn a 2:00 minute window 6 Chest to bar pull ups 6 Thrusters 95/65lb Burpees over the bar increasing reps every round 6,9,12,15,18….etc Every round you complete you will earn 2:00 additional minutes to complete the work in front of you. Good Luck!! Post rounds completed to the Zen.

WOD 4 rounds for time of: Run 2 Laps around the building 15 Box jumps 30/24” Then do mobility!!!! Post times to the Zen.

WOD AMRAP in 7 Minutes of 7 Sumo Deadlift High pulls 95/65lb 7 Push ups Then you may do a buy out of 100 Candlestick leg lifts for time. Post rounds and total time to the Zen.

WOD 15-12-9-6-3 rep rounds for time of: Dumbbell hang clean and jerks (squat or power) Strict Pull ups Use the heaviest dumbbells you are able to. Conditioning: Do SLIPS.

WOD 5 Rounds for time of: 30 kettlebell Swings 55/35lb 30 Burpees 30 Sit ups Post times to the Zen.

WOD You will have 8 minutes to complete a 1000m Row. When you finish the row, you will then ‘rest’ until the eight minute mark and then you will have 10 minutes to complete the weightlifting complex listed below. 0-8:00 1000m row 8:00-18:00 max load of 5 deadlift, 3 hang clean, 1 jerk Post row

WOD AMRAP in 10 minutes of: 7 Strict toes to bar 12 Up downs Conditioning: Work on SLIPS and mobility. Post rounds to the Zen.

WOD 50,40,30,20,10 rep rounds of: Walking Lunges Double unders Sit ups Post to the Zen.

WOD 5 Rounds of max reps: First Minute: Back Squat (bodyweight) Second Minute: Strict Pull ups (ring rows if your hands are thrashed) Third Minute: Push ups Fourth Minute Rest. If your Back Squat max is less than your bodyweight, then use 70% of your max. Post total reps to the Zen.

WOD 10,9,8,7,6,5,4,3,2 and 1 rep rounds of the following: 55/35lb Kettlebell Right Arm Snatch 55/35lb Kettlebell Left Arm Snatch 55/35lb Kettlebell Russian Swing 55/35lb Kettlebell Right Arm Clean and Jerk 55/35lb Kettlebell Left Arm Clean and Jerk We are looking for full lock out and bicep behind the ear. Show control with the movements…