Wednesday
/WOD
For time:
10-20-30-40-50:
Single DB walking lunges 50/35lb
Double-unders
Sit-ups
post times to the Zen
Tuesday
/On a 15:00 clock:
2,000/1,700-m row
In the remaining time:
AMRAP:
10 ring dips
10 bar muscle-ups
Post rounds to the Zen.
Monday
/“Ellen”
3 rounds for time:
20 burpees
21 dumbbell snatches 50/35lb
12 dumbbell thrusters 50/35lb
Post times to the Zen.
Wednesday
/Pre-Turkey WOD
4 rounds for time:
200-m run
20 pull-ups
200-m run
20 push-ups
200-m run
20 sit-ups
200-m run
20 air squats
Post times to the Zen.
Tuesday
/WOD
2 rounds for time:
100 double-unders
25 shoulder-to-overheads 95/65lb
25 burpees
Post times and loads to the Zen.
Monday
/"Grace" or "Isabel"
Grace
For time:
30 clean and jerks 135/95lb
or
Isabel
For time:
30 snatches 135/95lb
Friday!!
/Open WOD 20.2
AMRAP 20:
4 DB thrusters 50/35lb
6 toes-to-bars
24 double-unders
– Use two DBs.
Post total rounds to the Zen.
Thursday
/Weightlifting:
Snatch 3x3 83-87%
EMOM 12:
Minute 1 | 5 strict weighted pull-ups
Minute 2 | 5 strict weighted dips
Post all loads to the Zen.
Wednesday
/WOD
“DT”
5 rounds for time:
12 deadlifts (105/155 lb)
9 hang power cleans
6 push jerks
Tuesday
/WOD
2 rounds for time:
800-m run Or 1000/800m row
50 jumping lunges
Monday
/WOD
AMRAP 7:
7 box jumps 30/24"
7 chest-to-bar pull-ups
post total rounds to the Zen.
Friday!!
/“Veterans Day”
"Chad"
1000X Step Ups completed as a team, partner, or individual for time.
3 OPTIONS:
1. Slick // No rucksack. You pick the height of the step-ups.
2. Standard // 30#/20# rucksack. You pick the height of the step-ups.
3. Expert // 45# rucksack. Use 20" box for step-ups.
“Even while serving as a SEAL, Chad took time to scale up to the Expert version. There is zero shame in starting Slick, or with Standard weight, or in sharing the steps with a friend.”
— Sara Wilkinson
Thursday
/For time:
1,000/800m row
100-m sandbag carry*
1,000/800m row
20 KB turkish get-ups 55/35LB (each rep begins and ends on the floor)
1,000/800m row
100 air squats
Post times to the Zen.
Wednesday
/WOD
“Diane”
For time:
21-15-9:
Deadlifts 225/155lb
Handstand push-ups
Post times to the Zen.
Tuesday
/WOD
AMRAP 12:
400-m run
8 DB squats 50/35lb
30 double-unders
Post rounds and loads to the Zen.
Monday
/For time:
30 single-arm KB overhead lunges 55/35lb
30 knees-to-elbows
30 sit-ups
30 KB snatches 55/35lb
30 sit-ups
30 knees-to-elbows
30 single-arm KB overhead lunges
Friday!!
/WOD
EMOM 16:
Min. 1 | Calorie row
Min. 2 | Lateral burpee over a loaded barbell.
Min. 3 | Chest-to-bar pull-up
Min. 4 | Rest
Post reps to the Zen.
Thursday
/WOD
5 rounds for time:
11 front squats 135/95lb
55 double-unders
Post loads and times to the Zen.
Wednesday
/WOD
“Jack”
AMRAP 20:
10 push presses (75/115 lb)
10 KB swings (35/53 lb)
10 box jumps (20/24 in)
Tuesday
/Weigthlifting:
3 sets:
2 cleans (78%)
4 sets:
2 cleans (80%)
Post loads to Zen.
