WOD Grab a partner and do the following:
Five rounds of
3 minute round of max reps and weight of
Overhead Squat
Burpee
Rest 1 minute
Rules: 1 person will be squatting and the other will be doing burpees. The score will be the total weight lifted and total reps of burpees. For example: 95lb lifted a total of 100 reps between the two will equal 9,500 plus all the burpees the two completed so total score will be 10,000.
IF you do not have a partner you will do 90 seconds of overhead squats and 90 seconds of burpees and then rest 1 minute.
Have fun!
On the Third day of Christmas my true love gave to me: 3 Box Jumps
2 Wall climbs
1 Power Clean
WOD
Perform 10 rounds of the following, completing as many reps of each exercise as possible: 30 seconds of toes-to-bars Rest 30 seconds 30 seconds of push ups Rest 30 seconds 30 seconds of body-weight deadlifts Rest 30 seconds 30 seconds of handstand push-ups Rest 30 seconds
This is a 40 minute workout, please arrive ON TIME to do the warm up and to get this workout moving.
Post reps completed for each exercise to the Zen.
12 Days of Christmas begins today! On the first day of Christmas my true love gave to me:
1 Power Clean.
EMOM
For 21 minutes,
First minute: Front Squat 3 reps @80
Second Minute: Ring Dips 5-7 reps
Third Minute: V-Ups 10-15 reps
Post loads and total reps of dips and V-ups to the Zen.
WOD (Open Style) Clean and Handstand push up ladder in ascending and descending orders.... Adding weight.
21-18-15-12-9-6-3 Cleans (you may power clean it)
3-6-9-12-15-18-21 Handstand Push Ups
Weights for the cleans will be:
95/65,115/80,135/95,155/105,175/120,195/135,215/150
There will be a 20 minute time cap.
Post times and or scores to the Zen.
Team Relay WOD. There will be multiple stations where each team member will have to advance through in order to complete a round.
Details will be explained in gym.
Classes are only 9:30 am and 10:30am. If you are late to a class you may not be put on a team so please arrive early to warm up and hear instruction and to be placed on a team. Thank you!!
We are closed on Thanksgiving! We will re-open briefly on Friday morning for a 9:30 and a 10:30 Team/partner WOD. We will then be closed for the weekend. Also there is no 18:30 (6:30pm) class today.
WOD
AMRAP in 24 minutes of:
12 Weighted Box Step ups 55/35lb
18 American Kettlebell Swings 55/35lb (USA!)
12 Grasshoppers
Post rounds to the Zen.
WOD AMRAP in 20 minutes:
With a medicine ball 20/14lb ball complete the following workout
10 Wall Balls
10 Walking Lunges (with ball in hands)
10 Medicine ball cleans (yes you must squat)
10 Over the shoulders alternating*
*You will lift the ball and roll it over your shoulder behind your back, you MUST catch the ball after the first bounce before it bounces again. If you miss it will be a 5 burpee penalty and you will repeat the rep. Also you must alternate shoulders every rep.
350 Randy Rd. Unit 5
Carol Stream, IL 60188
Call Us: (630) 738-0638
or get your free trial here.
