Thursday
/WOD
For time:
30 pull-ups
200 double-unders
30 chest-to-bar pull-ups
Post times to the Zen.
Wednesday
/For time:
42 GHD sit-ups
21 front squats 185/125lb
30 GHD sit-ups
15 front squats
18 GHD sit-ups
9 front squats
Post times to the Zen.
Monday
/AMRAP 20:
5 pull-ups
10 push-ups
15 air squats
20 pulls on the rower
– Score is the total number of reps + calories rowed.
Friday!!
/For time:
3-6-9-12-15-15-12-9-6-3:
Deadlifts 155/105lb
Box jump-overs 24/20”
– Athletes stand at the top of the box and step down.
Post total time to the Zen.
Thursday
/Weightlifting:
Push Press: 5,5,5,5,5
Post heaviest successful load of 5 reps to the Zen.
Tuesday
/WOD
15.3
AMRAP 14:
7 muscle-ups
50 wall-ball shots 20/14lb
100 double-unders
post total rounds to the Zen.
Monday
/WOD
AMRAP 10:
5 power cleans 205/135lb
10 toes-to-bars
Post rounds to the Zen.
Friday!!
/Manion
7 rounds for time of: (40 minute time cap)
Run 400 meters
29 back squats 135/95lb
Post time to the Zen.
Thursday
/For time:
10 wall walks
30 box jumps 24/20”
30 strict knees-to-elbows
30 box jumps
30 strict toes-to-bars
30 box jumps
10 wall walk
Post times to the Zen.
Wednesday
/For time:
12-9-6:
Deadlifts (205/315 lb)
Bar muscle-ups
Tuesday
/For time:
1:00 max calorie row
150-m DB farmers carry (50/35lb)
– Complete as many rounds as needed to accumulate 120/150 calories
Monday
/WOD
AMRAP 12:
10 burpees
25 double-unders
Post rounds to the Zen.
Friday!!
/WOD
3 rounds for time:
50-m lunge in AFSAP
1 burpee per lunge step taken
AFSAP=As few steps as possible
Post times to the Zen.
Wednesday
/WOD
With a continuously running clock perform eight 3 minute intervals of running 200m and then with the remaining time max dumbbell bench press 50/35lb.
Post total reps to the Zen.
Tuesday
/WOD
“Tommy V”
For time:
21 thrusters (115/75 lb)
12 rope climbs (15 ft)
15 thrusters
9 rope climbs (15 ft)
9 thrusters
6 rope climbs (15 ft)
Post times to the Zen.
Monday
/WOD
50-40-30-20-10
DB snatches Alternating (50/35 lb)
– Perform 12 toes-to-bars + 50 double-unders after each round.
Post times to the Zen.
Good Friday
/Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
♀ 14-lb ball to 9 ft, 55-lb SDHP and press, 20-in box
♂ 20-lb ball to 10 ft, 75-lb SDHP and press, 20-in box
