Monday
/WOD
4 rounds for time:
20 wall-ball shots (14/20 lb) (9/10 ft)
400-m run
Post times to the Zen.
Friday!!
/WOD
5 rounds for time:
36 double-unders
12 thrusters (55/75 lb)
1 rope climb (15 ft)
– Rope climb begins from the seated position.
Post times to the Zen
Thursday
/For load:
Muscle snatch
3-3-3-3-3
Power snatch
2-2-2-2-2
Squat snatch
1-1-1-1-1
Build to a heavy 3-rep muscle snatch, 2-rep power snatch, and 1-rep squat snatch. Does not necessarily have to be a PR, just go as heavy as you feel like (with proper technique).
Post your heaviest loads to the Zen.
Wednesday
/WOD
For time:
200-m run
40 box jumps (20/24 in)
40 sit-ups
200-m run
30 box jumps
30 sit-ups
200-m run
20 box jumps
20 sit-ups
200-m run
10 box jumps
10 sit-ups
Tuesday
/8 sets for load:
2 power cleans
Go heavy!
Monday
/Mary
AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups
Friday!!
/WOD
For time with a partner:
100 power snatches 115/75lb
Post times and loads to the Zen.
Thursday
/5 sets for load:
3 split jerks*
*No press outs. If you do 'press out' do not add weight and fix the problem instead.
Wednesday
/WOD
AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings 70/55lb
Monday!
/WOD
3 rounds for time:
300-m run
:30 rest
200-m run
:30 rest
100-m run
:30 rest
post total time to the Zen.
Monday
/WOD
For time:
21-15-9:
Front squats 185/125lb
DB box step-overs 35/25lb (20 in)
Post loads and times to the Zen.
Friday!!
/For time:
20 power cleans 165/115lb
1600m run
200-m KB farmers carry 55/35lb
200-m plate carry 45/35lb
Post times to the Zen.
Thursday
/WOD
AMRAP 20 with a partner:
Max-calorie row
10 DB lunges (25/35 lb)
15 GHD sit-ups
– Partners alternate after one partner finishes the 10 DB lunges and 15 GHD sit-ups.
Wednesday
/WOD
For time:
12-9-6:
Clean and jerks 185/125lb
Bar muscle-ups
Post times to the Zen.
Tuesday
/5 rounds for reps:
400-m run
1:00 alternating single-leg squats
Monday
/WOD
For reps:
Tabata burpees
Tabata hollow rocks
Tabata kettlebell swings 55/35lbs
Tabata burpees
– Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next.
Thursday
/WOD
5 rounds for time:
75 double-unders
400-m run
post times to the Zen.
Wednesday
/WOD
4 rounds for time:
1:00 handstand hold
7 squat cleans 165/115lb
14 toes-to-bars
Post times to the Zen.
Monday!
/WOD
3 rounds for time:
500/400-m row
15 front squats 115/75lb
1 rope climb
Post times to the Zen.
