November 2020

WOD For time complete the following: Row 55 Calories….then 10,9,8,7,6,5,4,3,2, and 1 rep rounds of Power Snatch 95/65lb Toes to bar 20 double unders after each round Post total time to the Zen.

Thruster/push press/push jerk/split jerk 1-1-1-1-1-1-1 reps. A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep. Conditioning: 3×10 Ring Crunches 3×10 Ring Push ups Post loads to the Zen.

WOD AMRAP in 11 Minutes 11 Power Cleans 115/80lb 11 Weighted box step ups on 24/20” with 50/35lb dumbbell Post rounds completed to the Zen.

WOD 5 Rounds EACH for time and load of: 1 Snatch (squat) 1 Snatch (squat), adding 5-10lbs 1 Snatch (squat), adding 5-10lbs Rest as needed between rounds. Change the loads quickly, and each round reduce the weight for the first rep. You may use the same ‘first rep’ as the round before or go up.

WOD AMRAP in 20 minutes: 5 Pull ups 10 Burpees 15 Wall balls 20/14lb Post rounds completed to the Zen.

WOD AMRAP in 14 minutes: 50 Air squats 40 Kettlebell Swings 55/35lb 30 pull ups 20 Box jumps or step ups (either one) 24/20” 10 Deadlift 225/155lb Round times are tie breakers.

Weightlifting: Shoulder press 1-1-1-1-1 repsPush press 3-3-3-3-3 repsPush jerk 5-5-5-5-5 reps Find the desired max for each rep set. Complete all of the shoulder press before you begin with the push press, and the same with push press before you start the push jerks. Conditioning: 3-5 sets of: Scales Front and Back x3 Reverse Hypers

WOD For time complete the following in the order it is written: 30 Power cleans 155/110lb 40 Lateral jumps 24/20” 50 One legged squats alternating 60 Walking lunges Post times to the Zen.

EMOM 14 Minutes Even minute: Overhead Squat 5 reps…add weight each round Odd minute: Weighted, or Strict pull ups 5 reps Conditioning: 100 V-ups. Everytime you break you must do 15 supermans. Post loads to the Zen.

WOD AMRAP in 20 minutes of: 3 Wall Climbs 6 Grasshoppers 9 Up Downs 12 Sit ups Post rounds to the Zen.