For LOAD and TIME:
30 Power Snatches.
Scoring will be based first on total load and second on total time. You may add or remove weight at any time during the workout. Total time will be sort of a ‘tie-breaker’.
Conditioning:
3 Rounds of:
Ring Crunches x10
Either Reverse hypers x10 or Supermans 20-30 seconds
Post total load and time to the Zen.
WOD
20 minute AMRAP
5 Chest to bar pull ups
7 Grasshoppers (left and right is one rep)
10 One legged Squats alternating
Post rounds completed to the Zen.
WOD
For time complete the following exercises in any order. Once you start an exercise you must finish it.
30 Reps of Kettlebell swings 70/55lb
30 Reps of Thrusters 75/55lb
30 Reps of Toes to bar
30 Reps of Burpees over the bar
30 Calories on the rower.
Post times to the Zen.
Weightlifting:
Increase the loads from two weeks ago.
Snatch 5x1
Snatch Pull 3x2
Front Squat 3x2
Conditioning:
Push ups 5 sets @ 35%
Practice scales and L-sits.
Post loads to the Zen
WOD
4 rounds for time of
30 sit ups
15 box jumps 30/24”
400m run
Post times to the Zen.
Weightlifting:
Increase the loads from last week.
Clean and Jerk 5x1
Clean pull 3x2
Back Squat 5x2
Conditioning:
Bumper raises 3x10
Reverse Hypers 3x10
Handstand holds, and Handstand walks.
On a continuously running 25-minute clock, 5 Five minute AMRAPs of changing rep schemes of:
10 strict pull-ups, 20 push-ups, 30 squats
Then, 8 strict pull-ups, 16 push-ups, 24 squats
Then, 6 strict pull-ups, 12 push-ups, 18 squats
Then, 4 strict pull-ups, 8 push-ups, 12 squats
Then, 2 strict pull-ups, 4 push-ups, 6 squats
Post rounds completed for each to the whiteboard and total rounds and ‘plus’ reps to the Zen.
WOD
“Nancy”
5 rounds for time of:
Run 400m
15 Overhead squats 95/65lb
Post times to the Zen.
Weightlifting/WOD
For Time, Load and Height:
10-8-6-4-2 rep rounds of
Power Clean (add or take away weight at any time)
Box Jump (add or reduce height at any time)
Goal is to go as heavy and high as you can and of course time is a small factor too.
Post your totals for both exercises, your individual power cleans and max height you jumped to the whiteboard and Zen.
WOD
AMRAP in 20 minutes of:
3 Wall Climbs
7 Single leg toes to bar (right and left is one rep)*
200m Run
*Standard for one legged toes to bar is while touching your ‘one’ leg to the bar the other leg (knee, ankle foot) must remain below your hips. Also when switching legs both legs must break the plane behind your hips in ‘down swing’. Exercise will be scored like Grasshoppers where right and left equals one rep.
Post total rounds to the Zen.
Weightlifting:
Clean and Jerk 5x1 @ 83%
Then EMOM for 15 minutes:
First minute: Back squat x3 (go heavier than last week)
Second minute: Strict Pull up (max reps) [NO kipping at all]
Third minute: Push ups at 35% of max
Go for perfection in movement.
Post loads and total strict pull ups to the Zen.
WOD
4 rounds for time of:
20 Inverted Burpees (roll back/forward then kick up to handstand)
50 Sit ups
20 Burpee Box Jumps 24/20”
Post times to the Zen.
WOD
2 Rounds for time of:
20 Pull ups
50 Sit ups
70 Kettlebell Swings 55/35lb
Run to Gary ave.
Post times to the Zen.
Weightlifting:
Snatch 5x3 80%
Snatch pull 3x3 @100% of 1 rep
Front Squat 5x3 80%
Conditioning:
3x10 bumper raises
3x10 Reverse Hyper
Post loads 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 5x3
Hang (squat) Clean 5x2
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 5x5 (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 5x2 80% of max
Snatch Pull 3x3 100% of max
Front Squat 3x3 (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 ups, 10 Hip and Back extensions
10 Leg raises, 10 Good Mornings (light barbell or bumper)
WOD
AMRAP in 20 minutes of:
10 Burpees
20 Walking Lunges
30 Sit ups
Post rounds completed to the Zen.
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